Comparison of Multiple Sets and Single Set of Resistance Training on Muscle Strength and Power

Abstract

Studies have been conducted to investigate the effects of different resistance training modalities on muscle strength and power in order to improve physical performance, yet to date findings have been inconclusive. Optimal resistance programs for muscular responses to high and low volume resistance training still need to be explored. PURPOSE: The purpose of this study was to compare the effects of multiple sets (70% of 1RM, 3 sets/10 reps) and a single set (50-100% of 1RM, 1 set/8 reps) of resistance training on muscular strength and power in healthy male college students. METHODS: A total of 19 students were randomly assigned to either a single set (ST, n=6), multiple sets (MT, n=7), or control group (CON, n=6). The ST (every 3rd day) and MT (3x/week) trained for 8 weeks using an inclined leg press. The ST training protocol consisted of 50%, 75%, 90%, and 100% of previous maximal loads. During the additional training repetitions (up to 8th reps), 10lb was added each rep until a new maximal load was achieved. Total volume of ST was 168 reps (8 reps x 21 days), and MT was 720 reps (30 reps x 24 days). One-repetition maximum, muscle maximal voluntary contraction, peak power, and electromyography were measured at baseline and after 8 weeks of training. A repeated-measured ANOVAs were used to find interaction effect between trial and treatment groups factors. RESULTS: 1RM was significantly increased in all training groups compared to the baseline (p < .001). There was no significant different on 1RM between two training groups after 8 weeks of training sessions. Muscle maximal voluntary contraction (p < .001) and electromyography (p = .043) were significantly increased in MT after 8 weeks of training compared to baseline, but not in ST (p = .089 and p = .206, respectively). There was no significant increase on peak power after 8 weeks of resistance training compared to baseline with MT (p = .286) or ST (p = .372). DISCUSSION: The single set protocol is an effective as traditional multiple sets resistance training for increasing muscle strength with less total volume of training compared to the multiple sets protocol.