Effects of Single vs. Multiple Sets of Weight Training: Impact of Volume, Intensity, and Variation

Kramer, James B.; Stone, Michael H.; OʼBryant, Harold S.; Conley, Michael S.; Johnson, Robert L.; Nieman, David C.; Honeycutt, Darren R.; Hoke, Thomas P.

doi:10.1519/1533-4287(1997)011<0143:eosvms>2.3.co;2

Cited by 66 publications

(83 citation statements)

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“…In accordance with our results, differences between single-and multiple-set regimens are far more obvious in trained subjects or athletes (25,28,29,35,40,45).…”

Section: Discussionsupporting

confidence: 92%

“…Exercise studies comparing single-and multiple-set protocols differ not only with respect to training volume but also with respect to the equipment used for the measurements (9,25,31,41), exercise intensity (6,30,31,34), exercise mode (i.e., velocity [30,39,41]), periodization strategy (28,30,41), work until failure or not (22), and muscle groups (32,38). Also, the training experiences of the subjects investigated in these studies were very heterogeneous, ranging from untrained subjects to top-division footballers (25).…”

Section: Introductionmentioning

confidence: 99%

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Effects of Single- vs. Multiple-Set Resistance Training on Maximum Strength and Body Composition in Trained Postmenopausal Women

Kemmler¹,

Lauber²,

Engelke³

et al. 2004

J Strength Cond Res

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ABSTRACT. Kemmler, W.K., D. Lauber, K. Engelke, and J. Weineck. Effects of single-vs. multiple-set resistance training on maximum strength and body composition in trained postmenopausal women. J. Strength Cond. Res. 18(4):000-000. 2004.-The purpose of this study was to examine the effect of a single-vs. a multiple-set resistance training protocol in well-trained early postmenopausal women. Subjects (N ϭ 71) were randomly assigned to begin either with 12 weeks of the single-set or 12 weeks of the multiple-set protocol. After another 5 weeks of regenerational resistance training, the subgroup performing the single-set protocol during the first 12 weeks crossed over to the 12-week multiple-set protocol and vice versa. Neither exercise type nor exercise intensity, degree of fatigue, rest periods, speed of movement, training sessions per week, compliance and attendance, or periodization strategy differed between exercise protocols. Body mass, body composition, and 1 repetition maximum (1RM) values for leg press, bench press, rowing, and leg adduction were measured at baseline and after each period. Multipleset training resulted in significant increases (3.5-5.5%) for all 4 strength measurements, whereas single-set training resulted in significant decreases (Ϫ1.1 to Ϫ2.0%). Body mass and body composition did not change during the study. The results show that, in pretrained subjects, multiple-set protocols are superior to single-set protocols in increasing maximum strength.

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“…In accordance with our results, differences between single-and multiple-set regimens are far more obvious in trained subjects or athletes (25,28,29,35,40,45).…”

Section: Discussionsupporting

confidence: 92%

Section: Introductionmentioning

confidence: 99%

Effects of Single- vs. Multiple-Set Resistance Training on Maximum Strength and Body Composition in Trained Postmenopausal Women

Kemmler¹,

Lauber²,

Engelke³

et al. 2004

J Strength Cond Res

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show abstract

“…As sugestões do percentual da carga de trabalho em treinamentos de força na faixa de 60 a 85% de 1RM com as repetições entre 6 a 14 por exercício (WILLOUGHBY, 2003) estão em conformidade com outros estudos (GERALDES, 2000;KRAEMER et al, 1997;PORTER et al, 2002;STADLER et al, 1996). Em todas elas, os ganhos da força máxima foram significativos.…”

Section: Resultsunclassified

Ganhos de força muscular por adaptação neural em idosas

Côrtes¹,

Côrtes²,

Neto³

2008

Revista Vértices

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Definir as proporcionalidades da perda de força muscular é um fator relevante para a construção de programas de recomposição. O objetivo deste estudo foi verificar os ganhos de força muscular pelo teste de 1 RM, nos diversos segmentos musculares, num grupo de 30 idosas. Os resultados foram significativos (p<0,05); entretanto, os membros inferiores obtiveram maiores escores, 43,50% no Leg press contra 14% no supino, concluindo-se que em grupamentos musculares maiores os ganhos são mais expressivos.

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“…It has been shown that 60-70% of 1 RM could be enough for the starter to give an increase of muscle strength. For the well-trained it is necessary with almost 70-84% for the increase of muscle mass and strength (Kramer et al 1997).  Duration -It is the length of the exercise period at a time.…”

Section: What Is a Training Program For Grown-up People?mentioning

confidence: 99%