A Comparison of Compound Set and Traditional Set Resistance Training in Women: Changes in Muscle Strength, Endurance, Quantity, and Architecture

Abstract

The purpose of the study was to investigate the effects of using compound sets during a 12-week lower body resistance training program on muscle strength, endurance, hypertrophy, architecture, and soreness. Thirty-one recreationally active females were randomly assigned to one of three groups: traditional sets, compound sets, or control. The training groups performed Smith Machine squat and leg press at matched intensities, volumes, and cumulative rest per session. During compound sets, the squat was performed immediately prior to the leg press, while 1 min rest separated the exercises during traditional sets. A non-exercise control group did not perform resistance training. One-repetition maximum strength, muscle endurance, muscle thickness, cross-sectional area, pennation angle, training session time, and soreness were compared from pre-to post-training (α level < 0.05). Squat and leg press muscle strength and endurance were significantly increased following compound and traditional sets (P < 0.001). Compound and traditional sets were greater than the control group's post-test 1-RM strength and muscle endurance on squat and leg press (P < 0.05). Cross-sectional area and muscle thickness increased after compound and traditional set training from pre-to post-training (P < 0.05). Neither training group had changes to pennation angle. There were no differences between training time per session, as well as subjective soreness at 12 (P > 0.80), 24 (P > 0.50), or 48 (P > 0.30) h post-workout. In conclusion, compound set training, with equated rest, is a method of resistance training that elicits gains similar to traditional sets in young females.

The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females

“…Emerging evidence has shown that variation in exercise selection can influence nonuniform skeletal muscle adaptations (Kassiano et al., 2022; Zabaleta‐Korta et al., 2020). Previous studies that investigated interventions with squat training on regional hypertrophy among quadriceps muscles found similar increases between proximal to distal portions, similar to our findings (Kojic et al., 2022; Merrigan et al., 2019). It should also be noted that the BS may not optimize hypertrophy of all the quadriceps heads.…”

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

“…As such, and likely as a result of this fatigue from the knee extension exercise, total training volume was significantly lower for the pre-exhaustion group compared to the traditional training group for the final 4 weeks of the intervention. In a study comparing agonist/agonist superset training to traditional training, Merrigan et al (203) recruited recreationally active female participants to a 12-week lower body program performing the back squat and leg press exercises. In the superset condition, the leg press was performed immediately after the back squat with no rest, and then a subsequent 140-150sec rest was permitted between supersets.…”

The Effectiveness of the Weight Training Method and Rest Interval on VO₂ max, Flexibility, Muscle Strength, Muscular Endurance, and Fat Percentage in Students

“…The superset and compound set training exercise methods are often used when doing weight training [38]. Superset is a weight training method in which a person performs two exercises to train opposite muscle groups and is carried out successively without resting in between, for example the arm superset, which is a set of bicep curl exercises, followed by a set of tricep push down exercises [39].…”