Single-vs. Multiple-Set Strength Training in Women

Abstract

The aim of this study was to compare the effects of singleset and multiple-set strength training in women. Twentyseven women (aged 20-40 years) with basic experience in strength training were randomly allocated to either a singleset group (n ϭ 9), a 3-set group (n ϭ 9), or a nontraining control group (n ϭ 9). Both training groups underwent a whole-body strengthening program, exercising 2 days a week for 6 weeks. Exercises included bilateral leg extension, bilateral leg curl, abdominal crunch, seated hip adduction/ abduction, seated bench press, and lateral pull-down. The single-set group's program consisted of only 1 set of 6-9 repetitions until failure, whereas the multiple-set group trained with 3 sets of 6-9 repetitions until failure (rest interval between sets, 2 minutes). Two times before and 3 days after termination of the training program, subjects were tested for their 1 repetition maximum strength on the bilateral leg extension and the seated bench press machine. Data were analyzed using a repeated-measures analysis of variance, Scheffé tests, t-tests, and calculation of effect sizes. Both training groups made significant strength improvements in leg extension (multiple-set group, 15%; single-set group, 6%; p 0.05). However, in the seated bench press only the 3-set group showed a significant increase in maximal strength (10%). Calculation of effect sizes and percentage gains revealed higher strength gains in the multiple-set group. No significant differences were found in the control group. These findings suggest superior strength gains occurred following 3-set strength training compared with single-set strength training in women with basic experience in resistance training.Reference Data: Schlumberger, A., J. Stec, and D. Schmidtbleicher. Single-vs. multiple-set strength training in women. J. Strength Cond. Res. 15(3):284-289. 2001.

Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males

“…Within this context, the resistance exercise volume debate revolves around multiple-versus single-set prescription. Many studies provide support for multiple sets of exercise (Humburg et al 2007;Kraemer et al 2000;Marx et al 2001;Schlumberger et al 2001;Munn et al 2005;McBride et al 2003;Rhea et al 2002). Conversely, some studies suggest that a single set of exercise is just as effective for increasing dynamic strength (Starkey et al 1996;Ostrowski et al 1997;Hass et al 2000;Pollock et al 1993).…”

“…Previous studies that compared multiple-and single-set resistance training programs in trained individuals are typically between one and three or four sets (Hass et al 2000;Ostrowski et al 1997;Rhea et al 2002;Schlumberger et al 2001). Only two of these studies found benefits to multi-set prescription in trained individuals (Schlumberger et al 2001;Rhea et al 2002).…”

“…Only two of these studies found benefits to multi-set prescription in trained individuals (Schlumberger et al 2001;Rhea et al 2002). Other studies supporting multi-set prescription in resistance trained individuals are difficult to interpret as long-term periodized prescriptions were utilized that do not provide a clear prescription volume (Kraemer 1997;Kraemer et al 2000;Kramer et al 1997), or detail absolute volumes that do not specifically compare a number of prescribed sets (González-Badillo et al 2005.…”

Effect of resistance exercise volume and complexity on EMG, strength, and regional body composition

“…Many studies have investigated the effect of volume of resistance exercise on strength gains (Berger 1962;reviewed by Carpinellli and Otto 1998;DeHoyos et al 1998;Gotshalk et al 1997;Hass et al 2000;Kraemer et al 1995Kraemer et al ,1997Marx 1998;Sanborn et al 2000;Schulumberger et al 2001;Starkey et al 1996;Stowers et al 1983;Wescott et al 1989). The predominant recommendation has been to perform multiple sets (MS), three sets or more of a resistance exercise, rather than one single set (SS), to effectively increase one's training adaptations (Berger 1962;Gotshalk et al 1997;Kraemer et al 1995Kraemer et al , 1997Marx 1998;Sanborn et al 2000;Schulumberger et al 2001). These adaptations include increases in muscular hypertrophy, muscular strength and muscular endurance.…”

“…A study by Starkey et al (1996) also concluded one set to failure to be as effective as three sets in increasing muscle thickness and knee extension and knee flexion isometric torque. Although almost any type of resistance training can increase strength in untrained persons, MS have been shown to produce superior strength gains over one SS to failure over a longer period of time (Berger 1962;Gotshalk et al 1997;Kraemer et al 1995Kraemer et al , 1997Sanborn et al 2000;Schulumberger et al 2001). Kraemer et al (1997) compared the effectiveness of SS versus MS on one-repetition maximum (1RM) back squat.…”