NO REAL DISTINCTION IN EFFECTS BETWEEN SINGLE AND MULTIPLE SETS
Wolfe, B. L., LeMura, L. M., Razzaghi, M., & Szmedra, L. (2002). A quantitative analysis of single vs multiple sets in resistance training. Medicine and Science in Sports and Exercise, 34(5), Supplement abstract 1123.
A meta-analysis was performed to determine the status of single versus multiple sets in resistance training. Studies (N = 35) were located. The following conclusions were proposed.
- Older Ss (50-70 yr) produced greater effect sizes than younger (18-45 yr) Ss with no differences between single or multiple sets.
- Untrained Ss developed the highest strength increases.
- Untrained Ss increased strength greater with single-set training than trained Ss using multiple-set training.
- Controlled studies produced higher effect sizes than non-controlled studies.
- Ss who trained to fatigue, rather than failure, produced the greatest strength increases irrespective of the number of sets.
- The journal in which the studies were reported, affected results. Journals measured by high impact factor revealed the highest effects.
- Longer duration programs (16-25 weeks) produced significantly higher strength increases than shorter programs (10-15 weeks).
Implication. A clear distinction of effectiveness between single and multiple sets does not exist.
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