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The Effects of Set Structure Manipulation on Chronic Adaptations to Resistance Training: A Systematic Review and Meta-Analysis

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Abstract

Background

The acute effects of resistance training (RT) set structure alteration are well established; however, less is known about their effects on chronic training adaptations.

Objective

The aim of this systematic review and meta-analysis was to synthesise the available evidence on the effectiveness of traditional (TS), cluster (CS) and rest redistribution (RR) set structures in promoting chronic RT adaptations, and provide an overview of the factors which might differentially influence the magnitude of specific training adaptations between set structure types.

Methods

This review was performed using the PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) guidelines encompassing the literature search of five databases. Studies in English that compared muscular strength, endurance, and/or hypertrophy adaptations, as well as vertical jump performance, velocity and power at submaximal loads and shifts in the slopes of force–velocity profiles between TS and CS or RR set structures (i.e., alternative set structures) were included. Risk of bias assessment was performed using a modified Cochrane Collaboration’s tool for assessing risk of bias in randomised trials. Random-effects meta-analyses and meta-regressions were performed where possible.

Results

17 studies met the inclusion criteria, none had more than one risk of bias item assessed as high risk. Pooled results revealed that none of the set structures were more effective at inducing strength (standardised mean difference (SMD) = − 0.06) or hypertrophy (SMD = − 0.03). TS were more effective at improving muscular endurance compared to alternative set structures (SMD = − 0.38), whereas alternative set structures tended to be more effective for vertical jump performance gains (SMD = 0.13), but this effect was not statistically significant (p = 0.190). Greater velocity and power outputs at submaximal loads (SMD = 0.18) were observed when using alternative set structures compared to TS. In addition, alternative set structures promoted greater shifts of the slope of force–velocity profiles towards more velocity dominant profiles compared to TS (SMD = 0.28). Sub-group analyses controlling for each alternative set structure independently showed mixed results likely caused by the relatively small number of studies available for some outcomes.

Conclusion

Modifying TS to an alternative set structure (CS or RR) has a negligible impact on strength and hypertrophy. Using CS and RR can lead to greater vertical jump performance, velocity and power at submaximal loads and shifts to more velocity dominant force–velocity profiles compared to training using TS. However, TS may provide more favourable effects on muscle endurance when compared to CS and RR. These findings demonstrate that altering TS to alternative set structures may influence the magnitude of specific muscular adaptations indicating set structure manipulation is an important consideration for RT program design.

Protocol registration

The original protocol was prospectively registered (CRD42019138954) with the PROSPERO (International Prospective Register of Systematic Reviews).

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Authors and Affiliations

  1. Sport Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, Auckland, New Zealand

    Ivan Jukic, Eric R. Helms & Michael R. McGuigan

  2. Department of Nutrition and Movement Sciences, NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre+, Maastricht, The Netherlands

    Bas Van Hooren

  3. Department of Physical Education and Sport, Faculty of Sport Sciences, University of Granada, Granada, Spain

    Amador García Ramos

  4. Department of Sports Sciences and Physical Conditioning, Faculty of Education, Universidad Católica de La Santísima Concepción, Concepción, Chile

    Amador García Ramos

  5. Department of Physiology and Biochemistry, Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic

    James J. Tufano

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Correspondence to Ivan Jukic.

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No external sources of funding were used to assist in the preparation of this article.

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Ivan Jukic, Bas Van Hooren, Amador García Ramos, Eric Helms, Michael McGuigan and James Tufano declare that they have no conflicts of interest relevant to the content of this review.

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The datasets generated during and/or analysed during the current review are available from the corresponding author on reasonable request.

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IJ performed the meta-analysis and meta-regression and wrote the first draft of the manuscript. All authors edited and revised the manuscript and approved the final version of the manuscript.

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Jukic, I., Van Hooren, B., Ramos, A.G. et al. The Effects of Set Structure Manipulation on Chronic Adaptations to Resistance Training: A Systematic Review and Meta-Analysis. Sports Med 51, 1061–1086 (2021). https://doi.org/10.1007/s40279-020-01423-4

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