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.
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 language | English |
|---|---|
| Pages (from-to) | 389-389 |
| Number of pages | 1 |
| Journal | British Journal of Sports Medicine |
| Volume | 36 |
| Issue number | 5 |
| DOIs | |
| Publication status | Published - Oct 2002 |
| Externally published | Yes |