ONE SET IS AS GOOD AS THREE FOR IMPROVING STRENGTH-RELATED FACTORS IN UNTRAINED MALES
Thompson, J. A., & Terbizan, D. J. (2007). A comparison of single to multiple-set resistance training programs in males. ACSM Annual Meeting New Orleans, Presentation Number, 1785.
This study evaluated if one and three repetition sets of resistance training produced different effects in untrained college males (N = 22). Ss were assigned to groups. One group performed one set of 10 repetitions and the other performed three sets of 10 repetitions. Ss in each group did the same resistance training exercises: bench press, squats, lat pull-downs, barbell bicep curls, lying barbell triceps extensions, military press, and dumbbell lunges.
After seven weeks of resistance training, both groups improved in strength, bench press endurance, and all body composition variables. There were no differences between the groups.
Implication. One set of a resistance training exercises is as effective as three for improving strength, endurance, and body composition in untrained college aged males.
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