par Herve D. le 14/05/2004 19h00
Hello,
encore un petit abstract pour abonder dans le sens du one set :
When designing optimal strength training programmes there are contrastingand conflicting recommendations regarding the number of weight-lifting setsrequired to elicit an increase in muscular strength. The prevalentrecommendation is to perform multiple sets (at least three) in order toachieve maximal strength gains. The main advocates of multiple set trainingprogrammes propose that multiple sets are superior for achieving optimalphysiological adaptation, and that single sets are most appropriate foruntrained subjects. PURPOSE The purpose of this study was to determine theeffects of increasing the volume of weight-training from one to three setson muscular strength performances and body composition characteristics in agroup of male recreational weight-trainers. METHODS Sixteen maleweight-trainers volunteered to act as subjects and were random1y assigned toone of two training groups. Supervised weight-training targeting the upperbody was conducted three times per week for eight weeks using one set (n =8) or three sets (n = 8) of six repetitions to fatigue of variableresistance training exercises. Subjects were measured before and after thetraining intervention for adiposity (sum of seven skinfold thicknesses (mm))and strength performance (N) using the one repetition maximum method on thebench-press, biceps curl and shoulder press. RESULTS Both training groupsimproved significantly in terms of muscular strength (P < 0.05) with nodifferences being observed between the one and three set group after thetraining intervention (P > 0.05). Significant decreases were also observedfor adiposity in the one set group (P < 0.05). CONCLUSION In recreationalweight-trainers over an eight-week period, one set of high intensityresistance training was as effective as three high intensity sets forincreasing the strength of muscle groups in the upper body. The one setprotocol also produced significantly greater decreases in adiposity. Theimplications of these findings are extremely attractive for both the sportsand health orientated members of society.
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Et ce qui est encore plus surprenant dans cette étude, c'est l'impact plus important du one-set sur le % de MG ?
allez encore un autre sur l'interet (?) du travail à l'échec :
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Although resistance training to repetition failure appears necessary forstrength and power development, debate continues over the optimal number ofrepetitions per set, rest duration, and volume for strength development.PURPOSE: To compare the effect of different set designs and volume on themagnitude of strength development when training to repetition failure.METHODS: Elite junior basketball players (n = 12, 18.6 ± 0.4 yr, 96.5 ± 11.7kg) and senior volleyball players (n = 10, 24.4 ± 3.0 yr, 92.7 ± 8.6 kg)were tested on 6- and 3- repetition maximum (RM) mass of bench press, and40kg Smith Machine bench press throw power (BT). For six weeks, groupstrained either 4 sets of 6 repetitions every 121 seconds (4 × 6), 8 sets of3 repetitions every 72 seconds (8 × 3), or 12 sets of 3 repetitions every 72seconds (12 × 3). All groups trained at progressively increasing intensitybetween 90%-100% of their 6RM to ensure repetition failure by the end ofeach training session. Subjects were then re-tested on 6RM and 3RM benchpress, and BT. Smallest worthwhile changes were calculated as: 6RM (2.1kg,2.6%), 3RM (2.1kg, 2.5%) and BT (36 watts, 4.5%). RESULTS: The 4 × 6 and 12× 3 groups reached repetition failure on more training repetitions (4.4 and3.6 repetitions, p < 0.01) per session than the 8 × 3 group (2.0repetitions). Significant improvements over the six-weeks of training wereobserved in 6RM (4.9kg, 95%CL: 3.3 - 6.5), 3RM (4.6kg, 3.2 - 6.1) and BT(88w, 50 - 118) (all p < 0.01) with no significant difference between groups(6RM, p = 0.41; 3RM, p = 0.56; BT, p = 0.24).CONCLUSIONS: The amount of repetition failure did not determine themagnitude of strength gains. Set and rest duration, set volume, nor thenumber of repetitions missed substantially affected the magnitude of thestrength gains when repetition failure was reached.
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