Superset Strength Training for Time-efficiency
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|ClinicalTrials.gov Identifier: NCT04038177|
Recruitment Status : Completed
First Posted : July 30, 2019
Last Update Posted : July 7, 2020
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.
|Condition or disease||Intervention/treatment||Phase|
|Sedentary Lifestyle||Behavioral: Superset strength training Behavioral: Traditional strength training||Not Applicable|
|Study Type :||Interventional (Clinical Trial)|
|Actual Enrollment :||30 participants|
|Intervention Model:||Parallel Assignment|
|Masking:||Single (Outcomes Assessor)|
|Official Title:||Superset Strength Training for Time-efficiency - A Randomized Controlled Pilot Study|
|Actual Study Start Date :||August 5, 2019|
|Actual Primary Completion Date :||December 20, 2019|
|Actual Study Completion Date :||December 20, 2019|
Experimental: Superset strength training
This is the experimental group that performs strength training with sets and rest intervals programmed in a superset manner
Behavioral: Superset 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.
Active Comparator: Traditional strength training
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
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.
- Change in muscular strength [ Time Frame: 3 months ]Change in one repetition maximum strength (weight in kilograms) for all exercises
- Change in body weight [ Time Frame: 3 months ]Assessed using a body composition analyzer (i.e. InBody)
- Change in muscle mass [ Time Frame: 3 months ]Assessed using a body composition analyzer (i.e. InBody)
- Change in body composition fat mass [ Time Frame: 3 months ]Assessed using a body composition analyzer (i.e. InBody)
- Change in body composition BMI [ Time Frame: 3 months ]Assessed using a body composition analyzer (i.e. InBody)
- Training load [ Time Frame: continuously for 3 months ]Assessed by training diaries
- Training volume [ Time Frame: continuously for 3 months ]Assessed by training diaries
- Perceived exhaustion [ Time Frame: continuously for 3 months ]Borg Category Ratio Scale (0-10) - information from training diaries
- Participant's experiences with the intervention [ Time Frame: 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
To learn more about this study, you or your doctor may contact the study research staff using the contact information provided by the sponsor.
Please refer to this study by its ClinicalTrials.gov identifier (NCT number): NCT04038177
|Norwegian University of Science and Technology|
|Trondheim, Norway, 7491|
|Principal Investigator:||Vegard moe Iversen, PhD||Norwegian University of Science and Technology|
|Study Director:||Øystein Risa||Norwegian University of Science and Technology|