The acute effects of compound sets on maximal workload in upper body resistance exercise

The purpose of this study was to determine whether the use of compound sets would significantly affect the total volume of work performed during a resistance training session for resistance-trained male college students. Of the 22 students recruited for the study, 20 competed all testing protocols. The first testing protocol was a 1RM test for the bench press (BP) and seated row (SR) exercises. For the second testing protocol, participants were randomly assigned to the tradition set (TS) protocol or compound set (CS) protocol, followed by a reversal of assignment for the third testing a protocol. The TS protocol consisted of three sets of BP performed to fatigue, followed by three sets of SR performed to fatigue. The CS protocol consisted of three sets of each exercise performed in alternation, with each set performed to fatigue. Total time remained constant, with each protocol lasting 11 minutes. Both protocols utilized 70% of the previously determined 1RM for all sets. A statistical analysis was performed by one-way ANOVA and Scheffe post-hoc analysis. No significant difference was observed between protocols for the first set of either exercise. For the second and third set, total work performed was greater for BP and SR exercises in the CS protocol. Total work for both exercises combined was significantly greater in the CS protocol. The findings indicate that the CS format is more effective than a TS format for maximizing volume of work performed within a similar timeframe. Further research is needed to examine and compare the physiological variations that may occur between such training protocols, as well as the chronic adaptations that may occur with such training.