ONE SET IS AS GOOD AS THREE SETS IN WEIGHT TRAINING
Baker, J. S., & Cooper, S. M. (2004). Strength and body composition: single versus triple set resistance training programs. Medicine and Science in Sports and Exercise, 36(5), Supplement abstract 394.
"When designing optimal strength training programs there are contrasting and conflicting recommendations regarding the number of weight-lifting sets required to elicit an increase in muscular strength. The prevalent recommendation is to perform multiple sets (at least three) in order to achieve maximal strength gains. The main advocates of multiple set training programs propose that multiple sets are superior for achieving optimal physiological adaptation, and that single sets are most appropriate for untrained subjects" (p. S53).
Male weight-trainers (N = 16) were divided into two different training groups. Supervised upper body weight-training was conducted three times per week for eight weeks, one group performing one set of six repetitions to fatigue of variable resistance training exercises. The other group performed three sets.
Both groups displayed similar significant improvements in strength. The one set group lost a significant amount of fat tissue.
Implication. Recreational weight-trainers experience as much improvement from one set of repetitions as is experienced from three.
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