Strength and body composition parameters: single versus triple set resistance training programmes

R.S. Williams, G.J. Evans, J.A. Lewis, J.S. Baker, B. Davies

Research output: Contribution to journalMeeting Abstract

Abstract

Aim
To analyse the effects of increasing training volume from one to three sets on muscular strength and body composition in a group of recreational weight trainers.

Methods
Training was conducted three times a week using one set
(n = 8) or three sets (n = 8) of six repetitions to fatigue using variable resistance training exercises. A battery of upper body exercises consisting of the bench press, biceps curl, and shoulder press were evaluated over eight weeks using the one repetition max method (1RM).

Results
All training groups significantly improved muscular strength (p<0.05) with no differences observed between the one and
three set group (p>0.05). Positive decreases were also observed in body fat for the one set group only (p<0.05).

Conclusion
One set of high intensity resistance training was as
effective as three sets for increasing upper body muscle strength. The one set protocol also produced greater decreases in body fat in a group of recreational weight trainers over an eight week time frame.
Original languageEnglish
Pages (from-to)389-389
Number of pages1
JournalBritish Journal of Sports Medicine
Volume36
Issue number5
DOIs
Publication statusPublished - Oct 2002
Externally publishedYes

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Resistance Training
Body Composition
Adipose Tissue
Education
Weights and Measures
Muscle Strength
Fatigue

Cite this

Williams, R.S. ; Evans, G.J. ; Lewis, J.A. ; Baker, J.S. ; Davies, B. / Strength and body composition parameters : single versus triple set resistance training programmes. In: British Journal of Sports Medicine. 2002 ; Vol. 36, No. 5. pp. 389-389.
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abstract = "AimTo analyse the effects of increasing training volume from one to three sets on muscular strength and body composition in a group of recreational weight trainers.MethodsTraining was conducted three times a week using one set(n = 8) or three sets (n = 8) of six repetitions to fatigue using variable resistance training exercises. A battery of upper body exercises consisting of the bench press, biceps curl, and shoulder press were evaluated over eight weeks using the one repetition max method (1RM).ResultsAll training groups significantly improved muscular strength (p<0.05) with no differences observed between the one andthree set group (p>0.05). Positive decreases were also observed in body fat for the one set group only (p<0.05).ConclusionOne set of high intensity resistance training was aseffective as three sets for increasing upper body muscle strength. The one set protocol also produced greater decreases in body fat in a group of recreational weight trainers over an eight week time frame.",
author = "R.S. Williams and G.J. Evans and J.A. Lewis and J.S. Baker and B. Davies",
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Strength and body composition parameters : single versus triple set resistance training programmes. / Williams, R.S.; Evans, G.J.; Lewis, J.A.; Baker, J.S.; Davies, B.

In: British Journal of Sports Medicine, Vol. 36, No. 5, 10.2002, p. 389-389.

Research output: Contribution to journalMeeting Abstract

TY - JOUR

T1 - Strength and body composition parameters

T2 - single versus triple set resistance training programmes

AU - Williams, R.S.

AU - Evans, G.J.

AU - Lewis, J.A.

AU - Baker, J.S.

AU - Davies, B.

PY - 2002/10

Y1 - 2002/10

N2 - AimTo analyse the effects of increasing training volume from one to three sets on muscular strength and body composition in a group of recreational weight trainers.MethodsTraining was conducted three times a week using one set(n = 8) or three sets (n = 8) of six repetitions to fatigue using variable resistance training exercises. A battery of upper body exercises consisting of the bench press, biceps curl, and shoulder press were evaluated over eight weeks using the one repetition max method (1RM).ResultsAll training groups significantly improved muscular strength (p<0.05) with no differences observed between the one andthree set group (p>0.05). Positive decreases were also observed in body fat for the one set group only (p<0.05).ConclusionOne set of high intensity resistance training was aseffective as three sets for increasing upper body muscle strength. The one set protocol also produced greater decreases in body fat in a group of recreational weight trainers over an eight week time frame.

AB - AimTo analyse the effects of increasing training volume from one to three sets on muscular strength and body composition in a group of recreational weight trainers.MethodsTraining was conducted three times a week using one set(n = 8) or three sets (n = 8) of six repetitions to fatigue using variable resistance training exercises. A battery of upper body exercises consisting of the bench press, biceps curl, and shoulder press were evaluated over eight weeks using the one repetition max method (1RM).ResultsAll training groups significantly improved muscular strength (p<0.05) with no differences observed between the one andthree set group (p>0.05). Positive decreases were also observed in body fat for the one set group only (p<0.05).ConclusionOne set of high intensity resistance training was aseffective as three sets for increasing upper body muscle strength. The one set protocol also produced greater decreases in body fat in a group of recreational weight trainers over an eight week time frame.

U2 - 10.1136/bjsm.36.5.385

DO - 10.1136/bjsm.36.5.385

M3 - Meeting Abstract

VL - 36

SP - 389

EP - 389

JO - British Journal of Sports Medicine

JF - British Journal of Sports Medicine

SN - 0306-3674

IS - 5

ER -