Journal article
Resistance training for strength: effect of number of sets and contraction speed
Medicine & Science in Sports & Exercise, Vol.37(9), pp.1622-1626
2005
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Abstract
<p><p id="x-x-x-P14">Purpose: To compare effects on strength in the early phase of resistance training with one or three sets and fast or slow speeds. <p id="x-x-x-P15">Methods: A total of 115 healthy, untrained subjects were randomized to a control group or one of four training groups: one set fast (∼140°·s<sup>−1</sup>), three sets fast, one set slow (∼50°·s<sup>−1</sup>), or three sets slow. All subjects attended training 3× wk<sup>−1</sup> for 6 wk. Subjects in the training groups performed unilateral elbow flexion contractions with a target six- to eight-repetition maximum load. Control subjects sat at the training bench but did not train. One repetition maximum strength, arm circumference, and biceps skinfold thickness were measured before and after training. <p id="x-x-x-P16">Results: One slow set increased strength by 25% (95% CI 13–36%, <em>P</em> < 0.001). Three sets of training produced greater increases in strength than one set (difference = 23% of initial strength, 95% CI 12–34%, <em>P</em> < 0.001) and fast training resulted in a greater increase in strength than slow training (difference = 11%, 95% CI 0.2–23%, <em>P</em> = 0.046). The interaction between sets and speed was negative (−15%) and of borderline significance (<em>P</em> = 0.052), suggesting there is a benefit of training with three sets or fast speeds, but there is not an additive benefit of training with both. <p id="x-x-x-P17">Conclusions: Three sets of exercise produce twice the strength increase of one set in the early phase of resistance training. Training fast produces greater strength increases than training slow; however, there does not appear to be any additional benefit of training with both three sets and fast contractions.</p>
Details
- Title
- Resistance training for strength: effect of number of sets and contraction speed
- Creators
- Joanne MunnRobert D HerbertMark J HancockSimon C Gandevia
- Publication Details
- Medicine & Science in Sports & Exercise, Vol.37(9), pp.1622-1626
- Identifiers
- 1265; 991012820560502368
- Academic Unit
- Centre for Teaching and Learning
- Resource Type
- Journal article