Physiological implications of two versus three sets in the development of quadriceps muscle strength in untrained men

J.S. Baker, D.S. Buchan, D.P. Wong, B. Davies, S.M. Cooper, M. Davies, L. Kilgore

Research output: Contribution to journalArticle

Abstract

Background

The purpose of this study was to determine if differences in strength gain are apparent following resistance training at two different exercise volumes (2-sets versus 3-sets).

Methods

Seven men (age=21.6 ± 1.5) completed the study. Each subject trained one leg in the leg extension exercise using two sets and trained the other using three sets. Subjects were randomly assigned to two groups then treatments were randomly assigned to groups to minimize bias: one group assigned two sets right leg and three sets left leg (3L 2R; n = 3), one group assigned three sets right leg and two sets left leg (3R 2L; n=4). One repetition maximum (1RM) was determined for each leg of each participant for the leg extension prior to the three sessions per week and six week duration training program. Each set included in training consisted of six repetitions at a workload of 80% 1RM during each session. 1RM was tested after 2 and 4 weeks allowing for training workloads to be adjusted to 80% of current 1RM to apply the principle of progression. 
Results
Significant differences were apparent when comparing pre- and post-training absolute 1RM measures for both the two set and three set legs (p<0.05). There was a significant difference in magnitude of change between the two set and three set legs, 12.6 kg versus 19.4 kg respectively (p=0.02). 
Conclusion
While six weeks of either two or three sets of the leg extension exercise training both significantly increase quadriceps strength, the three set configuration creates a significantly larger magnitude of change compared to two sets.
Original languageEnglish
Article number1000132
Number of pages5
JournalJournal of Sports Medicine & Doping Studies
Volume3
Issue number3
DOIs
Publication statusPublished - 5 Dec 2013

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Quadriceps Muscle
Muscle Strength
Leg
Exercise
Workload
Resistance Training
Education

Keywords

  • strength training
  • muscle adaptation
  • 1RM

Cite this

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title = "Physiological implications of two versus three sets in the development of quadriceps muscle strength in untrained men",
abstract = "BackgroundThe purpose of this study was to determine if differences in strength gain are apparent following resistance training at two different exercise volumes (2-sets versus 3-sets).MethodsSeven men (age=21.6 ± 1.5) completed the study. Each subject trained one leg in the leg extension exercise using two sets and trained the other using three sets. Subjects were randomly assigned to two groups then treatments were randomly assigned to groups to minimize bias: one group assigned two sets right leg and three sets left leg (3L 2R; n = 3), one group assigned three sets right leg and two sets left leg (3R 2L; n=4). One repetition maximum (1RM) was determined for each leg of each participant for the leg extension prior to the three sessions per week and six week duration training program. Each set included in training consisted of six repetitions at a workload of 80{\%} 1RM during each session. 1RM was tested after 2 and 4 weeks allowing for training workloads to be adjusted to 80{\%} of current 1RM to apply the principle of progression. ResultsSignificant differences were apparent when comparing pre- and post-training absolute 1RM measures for both the two set and three set legs (p<0.05). There was a significant difference in magnitude of change between the two set and three set legs, 12.6 kg versus 19.4 kg respectively (p=0.02). ConclusionWhile six weeks of either two or three sets of the leg extension exercise training both significantly increase quadriceps strength, the three set configuration creates a significantly larger magnitude of change compared to two sets.",
keywords = "strength training, muscle adaptation, 1RM",
author = "J.S. Baker and D.S. Buchan and D.P. Wong and B. Davies and S.M. Cooper and M. Davies and L. Kilgore",
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Physiological implications of two versus three sets in the development of quadriceps muscle strength in untrained men. / Baker, J.S.; Buchan, D.S.; Wong, D.P.; Davies, B.; Cooper, S.M. ; Davies, M.; Kilgore, L.

In: Journal of Sports Medicine & Doping Studies, Vol. 3, No. 3, 1000132, 05.12.2013.

Research output: Contribution to journalArticle

TY - JOUR

T1 - Physiological implications of two versus three sets in the development of quadriceps muscle strength in untrained men

AU - Baker, J.S.

AU - Buchan, D.S.

AU - Wong, D.P.

AU - Davies, B.

AU - Cooper, S.M.

AU - Davies, M.

AU - Kilgore, L.

PY - 2013/12/5

Y1 - 2013/12/5

N2 - BackgroundThe purpose of this study was to determine if differences in strength gain are apparent following resistance training at two different exercise volumes (2-sets versus 3-sets).MethodsSeven men (age=21.6 ± 1.5) completed the study. Each subject trained one leg in the leg extension exercise using two sets and trained the other using three sets. Subjects were randomly assigned to two groups then treatments were randomly assigned to groups to minimize bias: one group assigned two sets right leg and three sets left leg (3L 2R; n = 3), one group assigned three sets right leg and two sets left leg (3R 2L; n=4). One repetition maximum (1RM) was determined for each leg of each participant for the leg extension prior to the three sessions per week and six week duration training program. Each set included in training consisted of six repetitions at a workload of 80% 1RM during each session. 1RM was tested after 2 and 4 weeks allowing for training workloads to be adjusted to 80% of current 1RM to apply the principle of progression. ResultsSignificant differences were apparent when comparing pre- and post-training absolute 1RM measures for both the two set and three set legs (p<0.05). There was a significant difference in magnitude of change between the two set and three set legs, 12.6 kg versus 19.4 kg respectively (p=0.02). ConclusionWhile six weeks of either two or three sets of the leg extension exercise training both significantly increase quadriceps strength, the three set configuration creates a significantly larger magnitude of change compared to two sets.

AB - BackgroundThe purpose of this study was to determine if differences in strength gain are apparent following resistance training at two different exercise volumes (2-sets versus 3-sets).MethodsSeven men (age=21.6 ± 1.5) completed the study. Each subject trained one leg in the leg extension exercise using two sets and trained the other using three sets. Subjects were randomly assigned to two groups then treatments were randomly assigned to groups to minimize bias: one group assigned two sets right leg and three sets left leg (3L 2R; n = 3), one group assigned three sets right leg and two sets left leg (3R 2L; n=4). One repetition maximum (1RM) was determined for each leg of each participant for the leg extension prior to the three sessions per week and six week duration training program. Each set included in training consisted of six repetitions at a workload of 80% 1RM during each session. 1RM was tested after 2 and 4 weeks allowing for training workloads to be adjusted to 80% of current 1RM to apply the principle of progression. ResultsSignificant differences were apparent when comparing pre- and post-training absolute 1RM measures for both the two set and three set legs (p<0.05). There was a significant difference in magnitude of change between the two set and three set legs, 12.6 kg versus 19.4 kg respectively (p=0.02). ConclusionWhile six weeks of either two or three sets of the leg extension exercise training both significantly increase quadriceps strength, the three set configuration creates a significantly larger magnitude of change compared to two sets.

KW - strength training

KW - muscle adaptation

KW - 1RM

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DO - 10.4172/2161-0673.1000132

M3 - Article

VL - 3

JO - Journal of Sports Medicine & Doping Studies

JF - Journal of Sports Medicine & Doping Studies

SN - 2161-0673

IS - 3

M1 - 1000132

ER -