A Comparison of Affective Responses Between Time Efficient and Traditional Resistance Training

Abstract

The aim of the study was to compare the acute effects of traditional resistance training and superset training on training duration, training volume and different perceptive measures. Twenty-nine resistance-trained participants (27 ± 7 years, 173 ± 9 cm, and 70 ± 14 kg) performed a whole-body workout (i) traditionally and (ii) as supersets of exercises targeting different muscle groups, in a randomized-crossover design. Each session was separated by 4–7 days, and consisted of eight exercises and three sets to failure. Training duration and number of repetitions lifted were recorded during the sessions. Rate of perceived exertion for effort (RPE), rate of perceived exertion for discomfort (RPD), session displeasure/pleasure (sPDF), and exercise enjoyment (EES) were measured 15 min after each session. Forty-eight hours after the final session participants reported which session they preferred. The superset session led to significantly higher values for RPE (1.3 points, p < 0.001, ES = 0.96) and RPD (1.0 points, p = 0.008, ES = 0.47) and tended to be higher for sPDF, i.e., more pleasurable, (p = 0.059, ES = 0.25) compared to the traditional session. There was no difference in EES (p = 0.661, ES = 0.05). The traditional session led to significantly increased training volume (4.2%, p = 0.011, ES = 0.34) and lasted 23 min (66%, p < 0.001, ES = 7.78) longer than the superset session. Eighteen of the participants preferred the superset session, while 11 preferred the traditional session. In conclusion, performing a whole-body workout as a superset session was more time-efficient, but reduced the training volume and was perceived with greater exertion for effort and discomfort than a traditional workout.

Effects of one long vs. two short resistance training sessions on training volume and affective responses in resistance-trained women

“…Our finding is in line with the results from a previous study from our lab comparing traditional and superset resistance training among resistance-trained (Andersen et al, 2022 ). The study indicated that the more strenuous superset session led to higher discomfort and effort among participants, but also tended to be more pleasurable (Andersen et al, 2022 ).…”

Comparison of finger flexor resistance training, with and without blood flow restriction, on perceptional and physiological responses in advanced climbers

“…Since all sessions were perceived as similarly exertive, it seems likely that they would be rated as similarly good/bad on the sPDF scale. Notably, it has been reported that the feeling of working hard is important for the preference of a workout 34 .…”

Drop-Set Resistance Training versus Pyramidal and Traditional Sets Elicits Greater Psychophysiological Responses in Men

“…The metabolic stress-related mechanisms might also partially explain the participants’ responses for feelings of pleasure/displeasure. Previous studies (Andersen et al, 2022; Gjovaag et al, 2016; Ribeiro et al, 2019) showed that lighter load conditions, compared to higher load conditions, promoted more unpleasant responses and higher session RPE and cardiovascular responses. These metabolic responses could also lead to distinct degrees of peripheral fatigue in DS training compared to other ResisT schemes.…”

“…Psychophysiological responses measured by the rating of perceived exertion (RPE) and feelings of pleasure/displeasure (FPD) are useful tools for planning and monitoring ResisT programs (Andersen et al, 2022; Scott et al, 2016). These responses can help coaches and practitioners monitor the dose–response relationship between training methods and desired training effects (Scott et al, 2016).…”

“…Session FPD seeks to measure feelings about training that can influence the overall training effect through its impact on participant motivation and adherence to the training program (Andersen et al, 2022). Understanding how different ResisT methods affect participants’ pleasure and motivation in each training session may help coaches and practitioners identify and monitor periods of low motivation, which may lead, in turn, to a failure to adapt from training and low levels of engagement in training (Ekkekakis et al, 2011; Ekkekakis & Brand, 2019).…”