ONE IS AS GOOD AS THREE SETS IN EXPERIENCED RESISTANCE TRAINERS
Gomes, P. S., de Paula, A. M., Diogo, C. E., de Freitas, M., Rodrigues, F., & Pereira, M. I. (2003). Effects of single and multiple sets resistance training on strength gains of previously experienced adults. Medicine and Science in Sports and Exercise, 35(5), Supplement abstract 1621.
Previously resistance-trained males (N = 19) completed 14 weeks of resistance training consisting of nine exercises performed with either one or three sets of 8-10 RM, three times/week. Five exercises were tested for 1 RM and 8-10 RM pre-and post-training.
The number-of-sets groups did not differ in response. Both groups improved significantly as a result of the training.
Implication. One set is as good as three sets in resistance training when Ss have previous experience with resistance training.
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