Comparison of Energy Expenditure During Single-Set vs. Multiple-Set Resistance Exercise

Abstract

The purpose of this study was to compare energy expenditure (EE) of single-set and multiple-set resistance exercise protocols using indirect calorimetry. Twelve men and twelve women (age = 21.4 ± 1.3 years) performed a single-set (SS) and multiple-set (MS) resistance exercise protocol in random order. The subjects performed two protocols at 70% of their 1-repetition maximum. The protocols consisted of 5 upper-body exercises of either 1 or 3 sets per exercise performed in random order. Metabolic and cardiorespiratory data were recorded over the entire exercise session and during 5 minutes of recovery by a portable metabolic measurement system. Gross (167.9 ± 58.7 kcal) and net (88.3 ± 41.6 kcal) EE for the MS protocol were significantly greater (p < 0.001) than gross (71.3 ± 26.5 kcal) and net (36.3 ± 18.7 kcal) EE of the SS protocol. Conversely, there was no significant difference in the rate of EE between both protocols. Significant gender differences (p < 0.001) in absolute and relative EE were observed for both protocols where values in men were higher than women. Heart rate, respiratory rate, relative V[Combining Dot Above]O2, respiratory exchange ratio, and minute ventilation values were significantly higher during the MS than the SS protocol. The results of this study indicated that MS protocols yield greater metabolic and cardiovascular demands than SS protocols when the number of exercises performed is the same.

Effects of Different Resistance Training Frequencies on Fat in Overweight/Obese Older Women

“…Results showed no significant difference in total body fat reductions, determined by DXA, between protocols. Collectively, these results indicate that greater RT volumes do not result in greater decrease in body fat, even though greater volume RT programs elicit a higher energy expenditure [15,17,27]. The lack of a significant difference in body fat changes is possibly due to an insufficient difference in training stimuli provided between the prescribed exercise training protocols (3 vs. 6 sets per exercise, 1 vs. 3 sets per exercise, 2 vs. 3 training days per week).…”

“…RT frequency has shown a dose-response relationship to muscular adaptations with higher frequencies showing greater adaptations [6,42,49]. Additionally, training volume has shown a dose-response effect on energy expenditure with greater volume sessions showing a higher energy expenditure when compared to lower volume sessions [15,17,27]. Heden et al [17] observed that 3 sets of a whole-body RT session (10 exercises at a 10-repetition maximum) expended more than two times the energy compared to the same program performed with 1 set.…”

Can intensity in strength training change caloric expenditure? Systematic review and meta‐analysis

“…More recently, Mookerjee et al () compared EE using a circuit training method (1 set) and multiples set (3 sets). Twelve men and twelve women performed a CT and a TT resistance exercise protocol in a random order.…”

“…The PEDro Score Scale range from 0 to 10 points, with 6 indicating a score of high quality (HQ), while lower when compared with 6 indicates low quality (LQ). After classification using the PEDro scale, eight studies (Hunter et al, 2003;Farinatti et al, 2009;Kelleher et al, 2010;Farinatti & Neto Castinheiras, 2011;Heden et al, 2011;Aniceto et al, 2013;Cesar et al, 2013;Mookerjee et al, 2016) were used in the meta-analysis (Table 1).…”

Energy expenditure and intensity of HIIT bodywork® session

“…The analyzer was calibrated according to the manufacturer. The VO2 was also measured over 5 minutes at the end of the session 19 . The VO2 was collected breath-by-breath and averaged in 10-second intervals.…”