OBJECTIVE: We compared the effects of three strength training (ST) methods – traditional, superset, and tri-set – on blood pressure (BP) and heart rate variability (HRV) to determine the optimal approach for maximizing cardiovascular benefits.

PATIENTS AND METHODS: Nine men participated, completing three ST sessions consisting of 3 sets of 8-10 repetitions at 70% of their one-repetition maximum (1RM), with 90-second rest intervals. BP and HRV were assessed before and after each session.

RESULTS: Findings revealed that systolic blood pressure (SBP) decreased for up to 60 minutes following the traditional method, while both the superset and tri-set methods exhibited decreases at 30- and 40-minutes post-session (p ≤ 0.05). Diastolic blood pressure (DBP) showed declines at 10 and 30 minutes after the superset and tri-set methods, and mean blood pressure (MBP) experienced decreases at 10, 30, and 40 minutes following both methods (p ≤ 0.05). A consistent sympathetic predominance was observed across all ST methods (p ≤ 0.05), indicating substantial cardiovascular stress during sessions. Differences in heart rate variability (HRV) metrics were noted between the traditional and tri-set methods, specifically in the standard deviation of all NN intervals (SDNN) at 10 and 40 minutes (p = 0.036) and the root mean square of successive RR intervals (RMSSD) at 30 minutes (p = 0.037).

CONCLUSIONS: These findings offer valuable insights to professionals in strength training for optimizing BP reduction and minimizing cardiac stress in customized ST programs.