Short‐Term Performance Effects of Weight Training With Multiple Sets Not to Failure vs. a Single Set to Failure in Women

The purpose of this investigation was to compare the effects of weight training using a single set to failure vs. multiple sets not to failure in young women. The subjects were 17 previously untrained, healthy college-age women (age 18–20 years; 66.8 ± 12.3 kg). After initial testing, the subjects were randomly assigned to 1 of 2 groups: the single-set group (SS, n = 9) and a multiple-set-variation group (MSV, n = 8). Testing was conducted at the beginning and end of the study. There were no initial differences between the groups. Tests included the 1 repetition maximum parallel squat (1RMS) and countermovement vertical jump (CMVJ). Body mass was measured on a medical scale. Subjects trained 3 days per week for 8 weeks; all training sessions were monitored by investigators. After warm-up, the SS performed 1 set of 8–12 repetitions to muscular failure. If 12 or more repetitions could be performed, an additional 2.5–5.0 kg were added for the next training session. The MSV group performed 3 sets at a target weight (not-to-failure) and used loading variations producing heavy and light training days. All subjects in the MSV were instructed (and encouraged) to move the weight as explosively as possible. The variation in squat training intensity across 1 week allowed the MSV subjects to produce marked differences in velocity of movement in the squat. Data were analyzed using a repeated measures ANOVA. The alpha level was 0.05. Results showed that the 1RMS and CMVJ increased significantly over time (p <0.05). The 1RMS improved 34.7% in the MSV and 24.2% in the SS. The CMVJ showed a significant interaction (p = 0.047). The CMVJ improved 11.2% in the MSV and 0.3% in the SS. Body mass did not change significantly over time or between groups. These results generally show a superior adaptation for the MSV group.

[1]  Robert L. Johnson,et al.  Short‐Term Performance Effects of High Power, High Force, or Combined Weight‐Training Methods , 2000 .

[2]  N. Travis Triplett,et al.  A Comparison of Strength and Power Characteristics Between Power Lifters, Olympic Lifters, and Sprinters , 2000 .

[3]  Michael H. Stone,et al.  Effects of Single vs. Multiple Sets of Weight Training: Impact of Volume, Intensity, and Variation , 1997 .

[4]  R. N. Carpinelli.  Berger in retrospect: effect of varied weight training programmes on strength , 2002, British journal of sports medicine.

[5]  Michael H. Stone,et al.  Athletic Performance Development: Volume Load---1 Set vs. Multiple Sets, Training Velocity and Training Variation , 1998 .

[6]  Steven J. Fleck,et al.  Periodized Strength Training: A Critical Review , 1999 .

[7]  W. J. Stone,et al.  The Effects of Periodization Versus Progressive Resistance Exercise on Upper and Lower Body Strength in Women , 1996 .

[8]  B. Craig,et al.  Growth Hormone Release Following Single Versus Multiple Sets of Back Squats: Total Work Versus Power , 1994 .

[9]  M. Pollock,et al.  Effect of resistance training volume on strength and muscle thickness. , 1996, Medicine and science in sports and exercise.

[10]  Michael H. Stone,et al.  Periodization: Effects of Manipulating Volume and Intensity. Part 2 , 1999 .

[11]  R. L. Berger,et al.  Effect of Varied Weight Training Programs on Strength , 1962 .

[12]  William J. Kraemer,et al.  Designing Resistance Training Programs , 1997 .

[13]  Michael H. Stone,et al.  Periodization: Effects Of Manipulating Volume And Intensity. Part 1 , 1999 .

[14]  Andrew C. Fry,et al.  Strength Training: Single Versus Multiple Sets , 1999, Sports medicine.

[15]  M. Stone,et al.  The Short-Term Effects of Three Different Strength-Power Training Methods , 1983 .

[16]  Michael H. Stone,et al.  Weight Training: A Scientific Approach , 1986 .

[17]  D. Willoughby.  The Effects of Mesocycle‐Length Weight Training Programs Involving Periodization and Partially Equated Volumes on Upper and Lower Body Strength , 1993 .

[18]  William J. Kraemer,et al.  A Series of Studies—The Physiological Basis for Strength Training in American Football: Fact Over Philosophy , 1997 .