The effects of descending resistance sets compared to constant resistance sets on the volume completed during a high intensity free weight back squat exercise

Author

Jason E. Meyer, Humboldt State UniversityFollow

Graduation Date

Spring 2018

Document Type

Project

Program

Master of Science degree with a major in Kinesiology, option Exercise Science

Committee Chair Name

Dr. Young Sub Kwon

Committee Chair Affiliation

HSU Faculty or Staff

Second Committee Member Name

Dr. Taylor Bloedon

Second Committee Member Affiliation

HSU Faculty or Staff

Third Committee Member Name

Dr. Sheila Alicea

Keywords

Training volume, Repetitions, Squats, Descending resistance sets, Constant resistance sets, Sustainability, Repetitions, Descending

Subject Categories

Kinesiology

Abstract

Improving anabolic hormone production is an important training adaptation in resistance training; however, no previous research has developed optimized descending resistance sets to increase training volume. The purpose of this research was to compare two different loading protocols of constant resistance sets (CRS) and descending resistance sets (DRS) on the free weight back squat. Eleven resistance trained male participants (mean ± SD, age = 22 ± 3 yr, and back squat 1RM ratio (1RM/body weight) = 1.65 ± 0.2) completed 4 experimental sessions over 2 weeks, during which 4 sets of the back squat were performed with 85% 1RM and 30 second rest period. The 1^st experimental session was a 1RM test, 2^nd experimental session was the CRS protocol followed by 1 week of rest and subjects completed the final 2 experimental sessions in a counterbalance design of CRS and DRS which was determined by the repetitions completed in the CRS condition based on the %1RM-Repetition Relationship table from the NSCA. Data was analyzed using both a one and two-way ANOVA with repeated measures. As sets progressed significant increase in repetitions between sets 2-4 (DRS: 6.3, 4.9, 4.1, 4.3; CRS: 5.8, 3.0, 2.0, 2.0) were found and significant increases in training volume (DRS: 2279; CRS: 1646) in DRS compared to CRS. Resistance trained males, with the goal of increased repetitions and greater training volume during strength training would benefit from DRS; specifically, with 30 second rest periods and 85% 1RM over 4 sets of the back squat exercise.

Citation Style

JSCR http://edmgr.ovid.com/jscr/accounts/ifauth.htm

Recommended Citation

Meyer, Jason E., "The effects of descending resistance sets compared to constant resistance sets on the volume completed during a high intensity free weight back squat exercise" (2018). Cal Poly Humboldt theses and projects. 132.
https://digitalcommons.humboldt.edu/etd/132