Superset Strength Training for Time-efficiency

NCT04038177 | Completed

• 1 other identifier: 2019-07-VMI
• Study Type: interventional
• Target: 30
• Locations: 1 country
• Sites: 1

Brief Summary

Physical inactivity is a global challenge and there is an urgent need to find strategies to increases people's activity levels. Strength training is one of the activities that is recommended to engage in regularly by both the American College of Sports Medicine and the World Health Organization. Understanding how strength training can be done effectively without spending much time could potentially increase people's involvement in strength training, as lack of time often is reported as barrier to training. Superset strength training can potentially be a time-efficient way of strength training, as this training method has been found to take half the time of the traditional ways of training. The aim of the present study is therefore to compare the effects of superset strength training and traditional strength training on muscular strength, body composition and fatigue.

Conditions

Sedentary Lifestyle

Keywords

Resistance training; Muscle strength

Outcome Measures

Primary Outcomes (1)

• Change in muscular strength

  Change in one repetition maximum strength (weight in kilograms) for all exercises

  3 months

Secondary Outcomes (4)

• Change in body weight

  3 months

• Change in muscle mass

  3 months

• Change in body composition fat mass

  3 months

• Change in body composition BMI

  3 months

Other Outcomes (4)

• Training load

  continuously for 3 months

• Training volume

  continuously for 3 months

• Perceived exhaustion

  continuously for 3 months

Study Arms (2)

Superset strength training

EXPERIMENTAL

This is the experimental group that performs strength training with sets and rest intervals programmed in a superset manner

Behavioral: Superset strength training

Traditional strength training

ACTIVE COMPARATOR

This is the comparator group that engages in strength training with sets and rest intervals programmed in accordance with the recommendations from The American College of Sports Medicine

Behavioral: Traditional strength training

Interventions

Superset strength training BEHAVIORAL

Three weeks of familiarization (two times per week) to the exercises leg-press, bench press, lateral pulldown and seated rows, followed by superset strength training two days per week for 12-weeks. Superset 1 are bench-press and seated rows, and superset 2 are leg-press and lateral pulldown. Each superset is performed three times.

Superset strength training

Traditional strength training BEHAVIORAL

Three weeks of familiarization (two times per week) to the exercises leg-press, bench press, lateral pulldown and seated rows, followed by strength training two days per week for 12-weeks. Each exercise is performed for three sets with rest intervals between each set.

Traditional strength training

Eligibility Criteria

• Age: 18 Years - 45 Years
• Sex: all
• Healthy Volunteers: Yes
• Age Groups: Adult (18-64)

You may qualify if:

• living in Trøndelag
• did not perform weekly strength training during the past 6 months.

You may not qualify if:

• any known severe somatic condition (e.g., autoimmune and systemic inflammatory diseases, cancer, severe osteoporosis)
• any known severe psychiatric condition
• other contraindications for heavy resistance training (e.g. shoulder pain).

Sponsors & Collaborators

• Norwegian University of Science and Technology: lead

Study Sites (1)

Norwegian University of Science and Technology

Trondheim, 7491, Norway

Location

Related Publications (1)

• Iversen VM, Eide VB, Unhjem BJ, Fimland MS. Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. J Strength Cond Res. 2024 Aug 1;38(8):1372-1378. doi: 10.1519/JSC.0000000000004819.

  PMID: 39072654 DERIVED

MeSH Terms

Conditions

Sedentary Behavior

Condition Hierarchy (Ancestors)

Behavior

Study Officials

• Vegard moe Iversen, PhD

  Norwegian University of Science and Technology

  PRINCIPAL INVESTIGATOR

• Øystein Risa

  Norwegian University of Science and Technology

  STUDY DIRECTOR

Study Design

• Study Type: interventional
• Phase: not applicable
• Allocation: RANDOMIZED
• Masking: SINGLE
• Who Masked: OUTCOMES ASSESSOR
• Purpose: OTHER
• Intervention Model: PARALLEL
• Sponsor Type: OTHER
• Responsible Party: SPONSOR

Study Record Dates

• First Submitted: July 18, 2019
• First Posted: July 30, 2019
• Study Start: August 5, 2019
• Primary Completion: December 20, 2019
• Study Completion: December 20, 2019
• Last Updated: July 7, 2020

Record last verified: 2020-07

Data Sharing

• IPD Sharing: Will not share

Locations

NO (1)