ONE SET OF STRENGTH TRAINING IS AS GOOD AS THREE
Starkey, D. B., Welsch, M. A., Pollock, M. L., Graves, J. E., Brechue, W. F., & Ishida, Y. (1994). Equivalent improvement in strength following high intensity, low and high volume training. Medicine and Science in Sports and Exercise, 26(5), Supplement abstract 651.
Either one or three sets of high intensity strength training was performed, 3 days/wk for 14 weeks. It was found that one set (8-12 repetitions) was as effective as three. The superfluous training time might be used better for other activities.
Implication. The stimulus for high intensity strength training does not have to include much volume. One maximal set is sufficient.
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