Superset Strength Training for Time-efficiency

Study Overview
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Brief Summary
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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.

Official Title
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Superset Strength Training for Time-efficiency - A Randomized Controlled Pilot Study

Conditions
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Sedentary Lifestyle

Intervention / Treatment
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* Behavioral: Superset strength training
* Behavioral: Traditional strength training


Participation Criteria
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Eligibility Criteria
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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).

Ages Eligible for Study
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Minimum Age: 18 Years
Maximum Age: 45 Years

Sexes Eligible for Study
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All

Accepts Healthy Volunteers
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Accepts Healthy Volunteers

Study Plan
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How is the study designed?
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Design Details

Primary Purpose: Other
Allocation: Randomized
Intervention Model: Parallel Assignment
Masking: Single


Arms and Interventions

| Participant Group/Arm | Intervention/Treatment |
| --- | --- |
| Experimental: Superset strength training<br>This is the experimental group that performs strength training with sets and rest intervals programmed in a superset manner | Behavioral: Superset strength training<br>* 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.<br>|
| Active Comparator: Traditional strength training<br>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<br>* 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.<br>|

What is the study measuring?
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Primary Outcome Measures

| Outcome Measure | Measure Description | Time Frame |
| --- | --- | --- |
| Change in muscular strength | Change in one repetition maximum strength (weight in kilograms) for all exercises | 3 months | 

Secondary Outcome Measures

| Outcome Measure | Measure Description | Time Frame |
| --- | --- | --- |
| Change in body weight | Assessed using a body composition analyzer (i.e. InBody) | 3 months | 
| Change in muscle mass | Assessed using a body composition analyzer (i.e. InBody) | 3 months | 
| Change in body composition fat mass | Assessed using a body composition analyzer (i.e. InBody) | 3 months | 
| Change in body composition BMI | Assessed using a body composition analyzer (i.e. InBody) | 3 months | 

 Terms related to the study
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Keywords Provided by Centre Hospitalier Valida
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Resistance training, Muscle strength