Tri-Set Training System Induces a High Muscle Swelling with Short Time Commitment in Resistance-Trained Subjects: A Cross-Over Study

Abstract

The purpose of the present study was to assess performance and morphological acute responses to the tri-set (TRI) resistance-training system. In a random order, 18 subjects (years: 30.0 ± 5.6; weight: 81.8 ± 13.4 kg; height: 173 ± 6.2 cm; RT experience: 4.6 ± 1.7 years) performed 3 exercises targeting the pectoralis major muscle in two different experimental conditions: traditional system (TRAD) and TRI. The TRAD protocol referred to the completion of a single exercise set followed by a rest period. For the TRI protocol, one set of each exercise was performed sequentially with a minimal rest interval afforded (< 10 seconds). Both protocols were performed in 3 sets of 10RM. Pectoralis major muscle swelling (PMMS), volume load (VL), internal training load (ITL) and training efficiency (TE) were calculated and compared between both protocols. Despite the low VL (-19.3%; p < 0.001), larger values of PMMS (104.7%; p < 0.001), ITL (24.3%; p < 0.001) and TE (56.0%; p < 0.001) were observed during TRI compared to TRAD condition. In conclusion, the adoption of a TRI training protocol may induce distinct performance and morphological acute responses compared to TRAD, suggesting that resistance-trained subjects may experience a higher muscle swelling and intensity of effort with short time commitment when performing TRI system.