ONE AND THREE-SETS YIELD SIMILAR STRENGTH GAINS
Wolfe, B. L., Vaerio, T. A, Strohecker, K., & Szmedra, L. (2001). Effect of single versus multiple-set resistance training on muscular strength. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 435.
Untrained Ss (M = 3; F = 13) were randomly assigned to a 1-set, 3-set, or control group for 10 weeks of strength training. Training consisted of performing six repetitions of a supine bench-press at an intensity of 75-80% 1 RM, three times per week.
Muscular strength increased 22.1% for the 1-set group, and 31.2% for the 3-set group. There was no statistical significance between those two groups, although both were significantly more than the control group.
Implication. 1-set strength training protocols have largely similar strength-gain effects as to 3-set protocols.
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