MULTIPLE SETS BETTER THAN A SINGLE SET FOR DEVELOPING STRENGTH
Kelly, S. B., Brown, L. E., Coburn, J. W., Zinder, S. M., Gardner, L. M., & Nguyen, D. (2007). Effect of single vs. multiple sets for strength. ACSM Annual Meeting New Orleans, Presentation Number, 2507.
This study determined the effect of a single set versus multiple sets on strength. Ss were randomly assigned to one of three groups: control (N = 8), single set (N = 14), or multiple sets (N = 18) to perform eight maximal knee extensions at 60 degrees/s on an Biodex System 3 isokinetic dynamometer twice a week for eight weeks. The multiple-set group performed three sets. All groups were tested before, during (4 weeks), and after the training at 60 degrees/s. Strength was expressed as peak torque.
No gender difference was revealed. The multiple-set group exhibited a significant increase in peak torque between the pre-test and the mid-test while the single-set and control groups did not change. Strength did not change between the mid-test and the post-test for any group.
Implication. Performing three sets of isokinetic knee extensions was more effective than performing a single set for increasing peak torque. Strength changed quickly over four weeks and then did not change over a succeeding four weeks.
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