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
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 1st experimental session was a 1RM test, 2nd 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.
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). HSU theses and projects. 132.
Available for download on Thursday, May 04, 2023