one or three sets at the gym?
Recent study * by different universities of UK, have sought to determine the effects of increased volume of weight training based on the performance of 1 or 3 series, muscular strength and body composition.
Objective: To investigate the effects of different volumes of resistance training in individuals regulars strength training for at least one year.
Hypothesis: the sample population in several series of weighted exercise would cause greater increases in strength than a single series.
Group: 16 men randomly divided into two training groups
group 1 series
Group B: 3 sets
Practice: targeting the upper body over a period of 8 weeks, 3 times a week and doing 1 or 3 sets of repetitions to muscle fatigue.
Before and after the training period was measured muscle strength of the participants and as the fat percentage by the sum of seven skinfolds
Result:
significant improvement (20.7%) in terms of muscle strength in both groups
there were no significant differences between those who had made only 1 set (21.98% increase) and those who performed 3 series (20.71% increase).
observed significant decreases in skinfold measures in the group of a single series.
Conclusion: According to researchers 1 set of high intensity was as effective as 3 sets for increasing the strength of the muscle groups of the upper body. At the same time the training with one single series produced greater reductions in adiposity.
* Baker, Davies, Cooper, Wong, Buchan and Kilgore. "Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One Versus Three Sets Resistance-Training Programmes"
Recent study * by different universities of UK, have sought to determine the effects of increased volume of weight training based on the performance of 1 or 3 series, muscular strength and body composition.
Objective: To investigate the effects of different volumes of resistance training in individuals regulars strength training for at least one year.
Hypothesis: the sample population in several series of weighted exercise would cause greater increases in strength than a single series.
Group: 16 men randomly divided into two training groups
group 1 series
Group B: 3 sets
Practice: targeting the upper body over a period of 8 weeks, 3 times a week and doing 1 or 3 sets of repetitions to muscle fatigue.
Before and after the training period was measured muscle strength of the participants and as the fat percentage by the sum of seven skinfolds
Result:
significant improvement (20.7%) in terms of muscle strength in both groups
there were no significant differences between those who had made only 1 set (21.98% increase) and those who performed 3 series (20.71% increase).
observed significant decreases in skinfold measures in the group of a single series.
Conclusion: According to researchers 1 set of high intensity was as effective as 3 sets for increasing the strength of the muscle groups of the upper body. At the same time the training with one single series produced greater reductions in adiposity.
* Baker, Davies, Cooper, Wong, Buchan and Kilgore. "Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One Versus Three Sets Resistance-Training Programmes"
