Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study

Journal of Sports Sciences
Hayao OzakiHisashi Naito

Abstract

To investigate the effects of a single high-load (80% of one repetition maximum [1RM]) set with additional drop sets descending to a low-load (30% 1RM) without recovery intervals on muscle strength, endurance, and size in untrained young men. Nine untrained young men performed dumbbell curls to concentric failure 2-3 days per week for 8 weeks. Each arm was randomly assigned to one of the following three conditions: 3 sets of high-load (HL, 80% 1RM) resistance exercise, 3 sets of low-load [LL, 30% 1RM] resistance exercise, and a single high-load (SDS) set with additional drop sets descending to a low-load. The mean training time per session, including recovery intervals, was lowest in the SDS condition. Elbow flexor muscle cross-sectional area (CSA) increased similarly in all three conditions. Maximum isometric and 1RM strength of the elbow flexors increased from pre to post only in the HL and SDS conditions. Muscular endurance measured by maximum repetitions at 30% 1RM increased only in the LL and SDS conditions. A SDS resistance training program can simultaneously increase muscle CSA, strength, and endurance in untrained young men, even with lower training time compared to typical resistance exercise protocols using only high-...Continue Reading

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Citations

Dec 11, 2019·International Journal of Environmental Research and Public Health·Michal KrzysztofikArtur Gołaś
Jan 18, 2020·European Spine Journal : Official Publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society·Zhechen LiJianhua Lin
Oct 6, 2020·Physiological Measurement·Robert W SpitzJeremy P Loenneke
Jan 29, 2021·International Journal of Sports Medicine·Witalo KassianoAlex Silva Ribeiro
Jan 13, 2021·Medicine and Science in Sports and Exercise·Pedro LopezRonei S Pinto
Sep 8, 2021·BMC Sports Science, Medicine and Rehabilitation·Shigeru SatoMasatoshi Nakamura
Jul 15, 2021·Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquée, Nutrition Et Métabolisme·Alysson EnesTácito P Souza-Junior

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