The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes

Abstract

Background and Study Aim. To compare the effects of three different sets method, which is frequently used in resistance training, on strength and hypertrophy values. Materials and Methods. Thirty-three young male athletes with similar daily activities and nutrient intakes at the Fitlife fitness center in Sakarya were included in the study. Participants were randomly divided into three different groups as Modified German Volume Training (MGVT) (n=11, 21.5 ± 2.4 years), Super Set (SS) (n=11, 22.4 ± 2.9) and Giant Set (GS) (n=11, 23.0 ± 4.3 years). The study was started with a total of thirty-three people, but two participants in the Giant set group were excluded from the measurements because they left the study due to personal reasons. Strength, muscle thickness and cross-sectional area (CSA) measurements were made in the upper extremity muscles before and after the six-week training period. Results. After six weeks of training, significant increases were observed in the cross-sectional area and thickness (p0,05). Conclusions. Modified German Volume Training (MGVT), Super Set (SS) and Giant Set (GS) methods reveal that there is no difference between the set methods in the 1 Repetition Maximum (1RM) strength and hypertrophy development of young male individuals who do not have a history of resistance exercise but have completed the adaptation period, and that there is an improvement in all set methods.

Keywords

• muscle hypertrophy
• strength
• muscle thickness
• cross-sectional area