Abstract
The aim of this study was to compare the effects of single vs. multiple sets water-based resistance training on maximal dynamic strength in young men. Twenty-one physically active young men were randomly allocated into 2 groups: a single set group (SS, n=10) and a multiple sets group (MS, n=11). The single set program consisted of only 1 set of 30 s, whereas the multiple sets comprised 3 sets of 30 s (rest interval between sets equaled 1 min 30 s). All the water-based resistance exercises were performed at maximal effort and both groups trained twice a week for 10 weeks. Upper (bilateral elbow flexors and bilateral elbow extensors, peck deck and inverse peck deck) as well as lower-body (bilateral knee flexors and unilateral knee extensors) one-repetition maximal tests (1RM) were used to assess changes in muscle strength. The training-related effects were assessed using repeated measures two-way ANOVA (α=5%). Both SS and MS groups increased the upper and lower-body 1RM, with no differences between groups. Therefore, these data show that the maximal dynamic strength significantly increases in young men after 10 weeks of training in an aquatic environment, although the improvement in the strength levels is independent of the number of sets performed.
Highlights
Water-based exercises comprise a series of specific movements that use water resistance to generate an overload
The primary finding of this study was that the training volume was not a determining factor for greater muscle strength increments, since the SS group exhibited similar strength gains compared to the multiple sets (MS) group
The results of this study demonstrated that young men after 10 weeks of training in an aquatic environment increased maximal dynamic strength of upper and lower limbs
Summary
Water-based exercises comprise a series of specific movements that use water resistance to generate an overload. These exercises have been the subject of several studies in recent years and the results indicate countless benefits in both young adults (Colado et al, 2009a; Pinto et al, 2014) and elderly people (Colado et al, 2009b, 2012; Graef et al, 2010; Sanders et al, 2013). 2 - Physical Education School, Federal University of Pelotas (UFPel), Pelotas, Brazil Authors submitted their contribution to the article to the editorial board. Accepted for printing in the Journal of Human Kinetics vol 47/2015 in September 2015
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