Weight Training

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Number of Sets for Muscular Hypertrophy For muscle hypertrophy, 2-3 sets per exercise were more effective than 1 set, but there was no significant difference between 2-3 sets per exercise and 4-6 sets per exercise. Krieger JW (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 24(4):1150-9. Strength Dose-Response CurveTrained Trained participants experience maximal strength gains training each muscle group 2 days per week with an average training intensity of 80% of their 1 RM, or approximately 8 RM. Four sets performed per muscle group elicited the most gains in both trained and untrained. Interestingly, only marginal benefits where observed between 2 and 4 sets per muscle group in trained individuals. Rhea warns their dose-response curves represent mean training levels and should not be construed as supporting training at a particular volume or intensity on a constant basis. Instead, effective programs should incorporate varied training doses (volume, frequency, and/or intensity) [particularly for trained individuals]. Untrained Untrained participants (less than 1 year of consistent training) experience maximal strength gains with an average training intensity of 60% of their 1 RM or approximately a 12 RM, training each muscle group 3 days per week. Novices weight training 2 times per week may make approximately 80% of the strength gains as compared to training 3 times per week. Rhea et al (2003) suggested caution when prescribing multiple-set programs to those who have not been training consistently for at least 1 year. Adequate time is required to become accustomed to the stress of resistance exercise and avoid over-stress injuries in the early phases of training. Novice trainees may also lack the desire to commit to a training program requiring the additional time needed to perform multiple sets and thus reduce adherence to the exercise regimen. Braith RW, Graves JE, Pollock ML, Leggett SL, Carpenter DM, Colvin AB (1989). Comparison of 2 vs 3 days/week of variable resistance training during 10- and 18-week programs. Int J Sports Med. 10(6):450-4. Rhea MR, Alvar BA, Burkett LN, Ball SD (2003). A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc. 35(3):456-64. Single versus Multiple Sets Hass et. al. compared one and three sets in long-term recreational weightlifters and found no significant difference in strength and muscular development. Hass CJ, Garzarella L, de Hoyos D, Pollock ML (2000). Single versus multiple sets in long-term recreational weightlifters. Med Sci Sports Exerc. 32(1):235-42. Rhea et. al. also compared one and three sets in recreationally trained individuals for the Bench Press and Leg Press. A statistically significant difference in strength gains was found favoring 3 sets in the leg press (p < 0.05, effect size [ES] = 6.5). However, only a small but statistically insignificant difference in strength gain was found for the bench press (p = 0.07, ES = 2.3). Rhea MR, Alvar BA, Ball SD, Burkett LN (2002). 16(4):525-9. Three sets of weight training superior to 1 set with equal intensity for eliciting strength. J Strength Cond Res. Schlumberger found greater strength gains in women performing 3 sets versus a single set. 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%). Schlumberger A, Stec J, Schmidtbleicher D (2001). Single- vs. multiple-set strength training in women. J Strength Cond Res.15(3):284-9. Single-set programs for an initial short training period in untrained individuals result in similar strength gains as multiple-set programs. As progression occurs multiple-set programs were more effective. Wolfe BL, LeMura LM, Cole PJ (2004). Quantitative analysis of single- vs. multiple-set programs in resistance training. J Strength Cond Res.18(1):35-47.

Rest Between Sets Ahtiainen et. al. compared 2 to 5 minute rest periods in previously strength-trained men. No significant difference in acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass were found. Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Häkkinen K (2005). Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. J Strength Cond Res.19(3):572-82. 3 minute rests between sets of bench press allowed for more repetition to be performed than rests of 2 or 1 minute. Willardson JM, Burkett LN (2006). The effect of rest interval length on bench press performance with heavy vs. light loads. J Strength Cond Res. 20(2):396-9. Squat strength gains were not significantly different between 2 minutes versus 4 minutes rest between sets. Willardson JM, Burkett LN (2008). The effect of different rest intervals between sets on volume components and strength gains. J Strength Cond Res. 22(1):146-52. Active Recovery Light activity between sets can improve recovery. In a study conducted at University of Kansas, subjects completed six sets of squats (85% 10RM) with 4 minute rest periods between sets. Rest periods consisted of either sitting quietly (passive recovery) or cycling at 25% or 50% of VO2max (active recovery). Blood lactate was significantly lower when cycling at 25% of VO2max compared to the other two types of rest periods. Following the initial workout, the 25% VO2 recovery group continued to perform more repetitions to exhaustion (65% if 10RM) compared to the other two recovery groups. Also see Dodd (1984). Corder K, Potteiger J , Nau K, Figoni S, Hershberger S (1998). Effects of active and passive recovery on lactate, RPE, and performance during resistance training. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 194. Corder KP, Potteiger JA, Nau KL, Figoni SE, Hershberger SL (2000). Effects of active and passive recovery conditions on blood lactate, rating of percieved exertion, and performance during resistance exercise. Journal of Strength and Conditioning Research, 14: 151-156. Varying Workloads Making workload alterations (8RM, 6RM, 4RM) every workout was more effective in eliciting strength gains than doing so every 4 weeks. Rhea MR, Ball SD, Phillips WT, Burkett LN (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 16(2):250-5. Hunter et. al. compared variable resistant training (once-weekly training at 80%, 65%, and 50% 1RM) versus training 3 times a week at 80% 1RM in men and women over the age of 60. After 6 months both groups made similar strength and lean body mass gains. However the variable resistant training group reported lower perceived exertion during a carrying task. Hunter GR, Wetzstein CJ, McLafferty CL Jr, Zuckerman PA, Landers KA, Bamman MM (2001). High-resistance versus variable-resistance training in older adults. Med Sci Sports Exerc. 33(10):1759-64.

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