N=1 / saha deneyi
Agonist-Antagonist Paired Sets (Time Efficiency)
Deney kodu: EXP.2026.APS-004 · Durum: completed
Kısa cevap
An investigation evaluating paired set density on total gym time and power production. Alternating antagonistic muscle groups allows reciprocal inhibition to facilitate motor unit recovery during rest windows.
Hipotez
Executing chest and back exercises as agonist-antagonist paired sets with 2-minute rests will reduce total session time by 40% without any decrement in working weights or RPE targets.
Metodoloji
Bench press set followed immediately by 2-minute rest, then chest-supported dumbbell row set, followed by 2-minute rest. Total weekly volume held at 12 working sets per muscle group.
Katılımcılar
Örneklem: N=1 (Individual)
Kontrol değişkenleri
Total weekly volume (12 sets each), warm-up protocol.
Sonuç
Hypothesis validated: Paired sets reduced session time from 72 min to 40 min without compromising working weights or RPE targets.
Pratik çıkarım
Alternating agonist and antagonist exercises (e.g. Chest & Back) with 2-minute rests slices total workout time by over 40% with zero loss in strength or mechanical tension.