ONE SET IS AS GOOD AS THREE SETS OF RESISTANCE EXERCISES
Starkey, D. B., Pollock, M. L., Ishida, Y., Welsch, M. A., Brechue, W. F., Grames, J. E., & Feignbaum, M. S. (1996). Effect of resistance training volume on strength and muscle thickness. Medicine and Science in Sports and Exercise, 28, 1311-1320.
This study determined the effects of different volumes of high-intensity resistance training on isometric torque and muscle thickness.
Training was conducted three times per week using one set (group N = 18) or three sets (group N = 20) of exercise. A control group (N = 10) performed no exercise of the experimental form.
Both groups improved torque similarly at most angles. There were no significant differences in muscle thickness changes.
Implication. One set of high-intensity resistance training is as effective as three sets for increasing isometric torque and muscle thickness. Repetitious fatiguing on strength exercises as a form of supplementary training should be questioned. Doing only one maximal set should be evaluated to see if any effect is transferred to actual performance.
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