The Effect of Periodization and Volume of Resistance Training in Women.

Marx, James O.; Kraemer, William J.; Nindl, Bradley C.; Gotshalk, Lincoln A.; Duncan, N. D.; Volek, Jeff S.; kkinen, K. H; Newton, Robert U.

doi:10.1097/00005768-199805001-00936

Cited by 4 publications

(4 citation statements)

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“…This observation is similar in nature to that observed by Marx et al (14). In this 24-week study (14), 1RM strength measures improved to a greater extent but did not reach statistical significance over the first 12 weeks, and there were significant differences in peak power as measured by cycle ergometry. Differences in both maximum strength and power favoring the multiset group were noted during the second 12-week period (weeks [12][13][14][15][16][17][18][19][20][21][22][23][24].…”

Section: Discussioncontrasting

confidence: 57%

“…When comparing training protocols, several recent studies have shown that it can take several weeks to several months to produce significant differences in maximum strength measures in relatively untrained subjects (12,13,25). However, significant differences can occur in only a few weeks in other variables such as high-intensity exercise endurance (15) and powerrelated variables (14,15). Indeed, in the present study, the 10% greater improvement in the 1RMS for the MSV did not show a statistically significant difference; however, there was a significant difference between groups for the gain in CMVJ.…”

Section: Discussionmentioning

confidence: 99%

“…However, the present study, using untrained women, as well as previous observations using untrained men (17,25) indicates that multiple-set protocols can produce superior results compared with single-set protocols in a variety of performance measures. Previous studies also suggest that multiple sets can produce superior gains in a wide variety of performance variables in moderately trained and well-trained subject populations (12)(13)(14)(15). Although the exact time frame of producing significantly different adaptations in various performance variables is currently unclear, these studies do suggest that superior adaptations can occur using multiple sets and appropriate variation.…”

Section: Practical Applicationsmentioning

confidence: 98%

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Short-Term Performance Effects of Weight Training With Multiple Sets Not to Failure vs. a Single Set to Failure in Women

SANBORN

BOROS

HRUBY

et al. 2000

Journal of Strength and Conditioning Research

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The purpose of this investigation was to compare the effects of weight training using a single set to failure vs. multiple sets not to failure in young women. The subjects were 17 previously untrained, healthy, college-age women (age 18-20 years; 66.8 Ϯ 12.3 kg). After initial testing, the subjects were randomly assigned to 1 of 2 groups: the single-set group (SS, n ϭ 9) and a multiple-set-variation group (MSV, n ϭ 8). Testing was conducted at the beginning and end of the study. There were no initial differences between the groups. Tests included the 1 repetition maximum parallel squat (1RMS) and countermovement vertical jump (CMVJ). Body mass was measured on a medical scale. Subjects trained 3 days per week for 8 weeks; all training sessions were monitored by investigators. After warm-up, the SS performed 1 set of 8-12 repetitions to muscular failure. If 12 or more repetitions could be performed, an additional 2.5-5.0 kg were added for the next training session. The MSV group performed 3 sets at a target weight (not-to-failure) and used loading variations producing heavy and light training days. All subjects in the MSV were instructed (and encouraged) to move the weight as explosively as possible. The variation in squat training intensity across 1 week allowed the MSV subjects to produce marked differences in velocity of movement in the squat. Data were analyzed using a repeated measures ANOVA. The alpha level was 0.05. Results showed that the 1RMS and CMVJ increased significantly over time (p Ͻ 0.05). The 1RMS improved 34.7% in the MSV and 24.2% in the SS. The CMVJ showed a significant interaction (p ϭ 0.047). The CMVJ improved 11.2% in the MSV and 0.3% in the SS. Body mass did not change significantly over time or between groups. These results generally show a superior adaptation for the MSV group. . Short-term performance effects of weight training with multiple sets not to failure vs. a single set to failure in women.

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Section: Discussioncontrasting

confidence: 57%

Section: Discussionmentioning

confidence: 99%

Section: Practical Applicationsmentioning

confidence: 98%

See 1 more Smart Citation

Short-Term Performance Effects of Weight Training With Multiple Sets Not to Failure vs. a Single Set to Failure in Women

SANBORN

BOROS

HRUBY

et al. 2000

Journal of Strength and Conditioning Research

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“…Many studies have investigated the effect of volume of resistance exercise on strength gains (Berger 1962;reviewed by Carpinellli and Otto 1998;DeHoyos et al 1998;Gotshalk et al 1997;Hass et al 2000;Kraemer et al 1995Kraemer et al ,1997Marx 1998;Sanborn et al 2000;Schulumberger et al 2001;Starkey et al 1996;Stowers et al 1983;Wescott et al 1989). The predominant recommendation has been to perform multiple sets (MS), three sets or more of a resistance exercise, rather than one single set (SS), to effectively increase one's training adaptations (Berger 1962;Gotshalk et al 1997;Kraemer et al 1995Kraemer et al , 1997Marx 1998;Sanborn et al 2000;Schulumberger et al 2001). These adaptations include increases in muscular hypertrophy, muscular strength and muscular endurance.…”

Section: Introductionmentioning

confidence: 99%

Effect of resistance exercise volume and complexity on EMG, strength, and regional body composition

McBride

Blaak

Triplett-McBride

2003

European Journal of Applied Physiology

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This study was designed to examine the effects of a 12-week resistance training program using single versus multiple sets of a complex versus simple exercise on EMG, strength and regional body composition. Twenty-eight untrained men ( n=15) and women ( n=13) performed resistance training twice per week. Group 1 (S-1, n=9) performed one set of a leg press (LP) and bicep curl (BC) exercise, group 2 (M-6, n=9) performed six sets of a LP and BC exercise, and group 3 (C, n=10) was the control group. One-repetition maximums (1RMs) and EMG were measured in the LP and BC during pre-, mid-, and post-training. Lean body mass of the legs and arms were measured pre- and post-training by dual energy X-ray absorptiometry. Results of the study indicated that both S-1 and M-6 groups significantly increased percentage strength pre- to post-training in both the LP and BC [S-1 pre-/post-LP=41.2 (23.7)%, BC=8.5 (6.71)%; M-6 pre-/post-LP=52.6 (12.6)%, BC=22.8 (15.6)%; mean (SD)]. However, compared to S-1, M-6 showed a significantly greater increase in percentage strength in the BC ( P

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