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

Abstract

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.

Effects of Multicomponent Exercise on Functional and Cognitive Parameters of Hypertensive Patients: A Quasi-Experimental Study

“…Yet, the present protocol of MCEP was composed of just a single set of each functional exercise, which was characterized predominantly by resistance exercises (66,6%) and also by balance and proprioceptive exercises (33,3%). Regarding resistance exercises, which is more associated with muscle mass and muscle strength development than balance and proprioceptive exercises, several evidences from original studies, corroborated by meta-analytic regressions, have been indicating that programs composed of single sets, even at high intensity, are limited to elicit improvement in muscle mass and strength, including in older adults [30–32]. …”

Effects of Moderate-Volume, High-Load Lower-Body Resistance Training on Strength and Function in Persons with Parkinson's Disease: A Pilot Study

“…The exercises were isoinertial (i.e., constant gravitational load), also similar to the resistance encountered in ADL. We also used a 3-set per exercise training volume that is proposed to be superior to one-set programs in older populations [26, 27], but has not been used in persons with PD.…”

Resistance training volume, energy balance and weight management: Rationale and design of a 9month trial

“…untrained men and women over 20 wks., reported no significant differences for change in fat mass, FFM or % body fat, however; decreases in fat mass and % body fat tended to be greater in the 3 vs. the one set groups [20]. Studies of body composition in individuals with previous experience with RT, using skinfold and bio-electric impedance assessments, have shown no differences in body composition between 1 and 3 set protocols in younger men (20 yr.) [41] and older men and women (40 & 56 yr. olds) [42, 43] who trained for 12 [43], 13 [42], or 14 wks. [41].…”