Effects of training volume on lower-body muscle strength in untrained young men: a contralateral control study

Abstract

The purpose of this study was to examine the effects of training volume (1 vs. 3 sets) on lower-body muscle strength in untrained young men. Methodsː Eighteen untrained young men were recruited and their legs were trained with 1 or 3 sets (in a contralateral design) for 6 weeks, using a knee extension machine. Isokinetic peak torque and one repetition maximum (1RM) were assessed at pre-and post-training. Resultsː There was a similar improvement in the 1RM strength (1SET: +14.8% vs. 3SET: 16.3%, P > 0.05) and peak torque (1SET: +8.1% vs. 3SET: 9.3%, P > 0.05) for both conditions from pre-to post-training. The effect size (ES) for the change in 1RM was moderate for both conditions (1SET: 1.39 vs. 3SET: 1.41), and peak torque was trivial and small for 1SET (0.47) and 3SET (0.55), respectively. Additionally, there were no significant (P > 0.05) differences in the dietary intakes from pre-to posttraining. Conclusionsː Our results indicate that 1 set is as effective as 3 sets for increasing lower-body muscle strength after a short-term RT period (6 weeks) in untrained young men.

Does the number of sets in a resistance exercise session affect the fast and slow phases of post-exercise cardiac autonomic recovery?

“…Thus, training prescriptions based on cardiac autonomic status has been recommended as a promising tool for fine adjustment of a training program 8,30 . Therefore, the current findings suggest that exercise professionals should consider the effects of RE volume on cardiac autonomic modulation in addition to the possible neuromuscular chronic effects 31,32 .…”