The Effect of Eight Weeks Superset Training on Strength and Body Composition among Active Male

Kok, Daniel Xhi Sum (2024) The Effect of Eight Weeks Superset Training on Strength and Body Composition among Active Male. Final Year Project (Bachelor), Tunku Abdul Rahman University of Management and Technology.

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Abstract

The study investigates the effect of 8 weeks superset on strength and body composition in active male subjects. Twenty-four resistance-trained male, RT (n=12) aged from 21.25 ± 1.87 and SS(n=12) 20.83 ± 1.19. Both groups underwent resistance training but RT group underwent traditional resistance training while SS group underwent superset training. Both of the group also were taking part in pre- test for 1RM squat test and 1RM Bench Press and also Inbody 570 to measure their Skeletal Muscle Mass and Body Fat Mass prior to the intervention. While the intensity of training ranging from 55%-70% with 8 x 2 repetitions with rest interval ranging from 2-3 minutes and training thrice a week. All subjects were to performed exercises such as Barbell Squat, Barbell Bench Press, Romanian Deadlift, Dumbbell Shoulder Press, Upright Row and Barbell Bent Over Row. Results showed an improvement of 1RM bench press and 1RM squat test in both group CG and EG (p=.000), (p=.000) with significance difference. Whereases, result for SMM showed significance improvement for CG and EG (p=.000), (p=.019) respectively. BFM also showed significance in EG (p=.006) but no significance difference was observed in the CG (p=.408). Moreover, the improvement observed is due to higher volume training with increment in metabolic stress to the body, with at least starting intensity of 40% was sufficient for body composition improvement and strength gain as long as targeted volume has met. SS group showed lower improvement in SMM than EG due to that SS decrease volume load during training that result in volitional fatigue and decrease training quality. In conclusion, this study showed that SS is a time efficient training method but ideally RT was the best to allow proper recovery of body, but, both has the capability to improve strength and body composition