MAXIMALLY FATIGUING SINGLE SET OF STRENGTH EXERCISES RESULTS IN SIGNIFICANT BODY COMPOSITION CHANGES
Fincher II, G. E. (2003). The effect of high intensity resistance training on body composition among collegiate football players. Medicine and Science in Sports and Exercise, 35(5), Supplement abstract 1793.
Highly resistance-trained football players were assigned to a single-set (N = 20) or three-set (N = 20) training group. The single-set group (high-intensity) performed one set of 6-10 RM to volitional fatigue in each exercise. Ss were then urged to attempt more repetitions until the exercise could not be performed. The three-set group performed 6-10 RM but were not encouraged to attain extreme fatigue through added repetitions. Training lasted 10 weeks.
The high-intensity training group recorded a significant loss in body fat whereas the three-set group did not.
Implication. A single-set maximal fatigue training stimulus results in more body change than does a three-set training stimulus. [This suggests that maximal fatigue is the stimulus for strength training effects, not the number of repetitions or number of sets.]
Return to Table of Contents for this issue.