ONE-SET AS GOOD AS THREE-SETS FOR STRENGTH BUT THREE SETS BEST FOR MUSCULAR ENDURANCE
De Hoyos, D., Abe, T., Garzarella, L., Hass, C., Nordman, M., & Pollock, M. (1998). Effects of 6 months of high- or low-volume resistance training on muscular strength and endurance. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 938.
This study compared the effects of 1-set versus 3-sets of resistance training over an extended 25-week period to see if differences or similarities persist over such a duration.
It was found that both forms of training produced similar long-term muscular strength and muscular endurance improvements. There was a suggestion that the 3-set group improved more in muscular endurance.
Implication. One-set is as effective as three-set strength training for developing strength. Both conditions improve muscular endurance but the three-set protocol probably develops it more.
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