Effects of the agonist-antagonist paired sets method using multiple sets on maximum number of repetitions performance for lower limbs

Abstract

Introduction: The agonist-antagonist paired set method (PAA) consists of previously stimulating the antagonist muscle of the muscle group to be optimized, increasing the neural activation and agonist muscle strength. Objective: To compare the traditional method vs PAA on total work (TT) and training volume (VT) in the leg extension exercise (LE). Methods: Twelve trained women performed two randomized experimental protocols: traditional method - four LE sets until a concentric failure; PAA Method: four sets of leg curl (LC) + CE until a concentric failure. An interval of 30 seconds was given between the two exercises. Results: A significant difference was observed in both TT and VT, for the PAA method compared to the traditional method. Conclusion: It is suggested that the PAA method presents itself as a better strategy for optimizing the maximum number of repetitions performance when compared to the traditional method, in addition to the possibility of reducing the length of training.