Sedentary Lifestyle
Conditions
Keywords
Resistance training, Muscle strength
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.
Interventions
BEHAVIORALSuperset strength training
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.
BEHAVIORALTraditional strength training
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.
Sponsors
Norwegian University of Science and Technology
Study design
Allocation
RANDOMIZED
Intervention model
PARALLEL
Primary purpose
OTHER
Masking
SINGLE (Outcomes Assessor)
Eligibility
Sex/Gender
ALL
Age
18 Years to 45 Years
Healthy volunteers
Yes
Inclusion criteria
* living in Trøndelag * did not perform weekly strength training during the past 6 months.
Exclusion criteria
* 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).
Design outcomes
Primary
| Measure | Time frame | Description |
|---|---|---|
| Change in muscular strength | 3 months | Change in one repetition maximum strength (weight in kilograms) for all exercises |
Secondary
| Measure | Time frame | Description |
|---|---|---|
| Change in muscle mass | 3 months | Assessed using a body composition analyzer (i.e. InBody) |
| Change in body composition fat mass | 3 months | Assessed using a body composition analyzer (i.e. InBody) |
| Change in body composition BMI | 3 months | Assessed using a body composition analyzer (i.e. InBody) |
| Change in body weight | 3 months | Assessed using a body composition analyzer (i.e. InBody) |
Other
| Measure | Time frame | Description |
|---|---|---|
| Training load | continuously for 3 months | Assessed by training diaries |
| Training volume | continuously for 3 months | Assessed by training diaries |
| Perceived exhaustion | continuously for 3 months | Borg Category Ratio Scale (0-10) - information from training diaries |
| Participant's experiences with the intervention | 3 months | Semi-structured focus group interviews with questions regarding the experience participant had during the intervention, questions related to the training program, questions related to motivation and fatigue, questions related to time-efficiency |
Countries
Norway
Outcome results
None listed