Daniel W. Robbins, Warren B. Young, David G. Behm, Warren R. Payne and Marc D. Klimstra

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Purpose: To investigate the acute effects of performing paired set (PS = 3 sets of push-pull exercises done in alternating style in 10 minutes) vs. traditional set (TS = 3 sets of push then 3 sets of pull done in 20 minutes) on volume load (VL) and electromyographic (EMG) activity of the pectoralis major, anterior deltoid, latissimus dorsi and trapezius muscles.

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Conclusions: PS training may be as effective as TS training in terms of VL maintenance and more effective as TS training in terms of efficiency. Also, the comparison between PS and TS protocols suggest that the level of neuromuscular fatigue does not differ under the 2 conditions.

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IN PLAIN ENGLISH: Alternating a push and pull exercise - and minimizing the rest time between each exercise - facilitates strength gains while allowing for more time-efficient workouts.