par Vincent le 15/12/2003 14h54
From: ronatwork2@j...
Date: Wed Dec 10, 2003 5:04 pm
Subject: Re: One set vs multiset studies
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Someone mentioned they hadn't seen any that showed one set shown as
productive as multiple. Here is an actual study showing this. I didn't
have time to hunt for more. I know I've seen many others out there. Not
saying which way is true, just wanted to post these, Ron
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Single versus Multiple Sets in Long Term
Recreational Weight Lifters
Chris J. Haus, Linda Garzarella, Diego De Hoyos, and Michael Pollock
Center for Exercise Science, Department of Exercise and Sports Sciences,
University of Florida, Gainesville, Florida
Abstract
HASS, C.J.,L. GARZARELLA, D. DE HOYOS, and M.L. POLLOCK.. Med. Sci.
Sports Exerc., Vol. 32, No. 1, pp. 235-242, 2000. Purpose: The purpose
of this study was to determine he effects of increasing training volume
from one set to three sets on muscular strength, muscular endurance, and
body composition in adult recreational weight lifters. Methods:
Forty-two adults (age 39.7 ± 6.2 yr; 6.2 ± 4.6 yr weight training
experience) who had been performing one set using a nine-exercise
resistance training circuit (RTC) for a minimum of 1 yr participated in
this study. Subjects continued to perform one set (EX-1; N=21) or
performed three sets (EX-3; N=21) of 8-12 repetitions to muscular failure
3 d*wk-1 for 13 wk using RTC. One repetition maximums (1-RM) were
measured for leg extension (LIE), leg curl (LC), chest press (CP),
overhead press (OP), and biceps curl (BC). Muscular endurance was
evaluated for the CP and LE as the number of repetitions to failure using
75% of pre-training 1-RM. Maximal isometric knee extension/flexion
strength was also measured. Body composition was estimated using the sum
of seven skinfold measures. Results: Both groups significantly improved
muscular endurance, 1 RM strength (EX-1 by: 13.6% LE: 9.2% LC; 11.9% CP;
8.7% OP; 8.3% BC; and EX-3 by:12.8% LE; 12.0% LC; 13.5% CP; 12.4% OP;
10.3% BC), (P< 0.05), and maximal isometeric strength. Both groups
significantly improved lean body mass (P< 0.05). No significant
differences between groups were found for any of the test variables (P>
0.05). Conclusion: Both groups significantly improved muscular fitness
and body composition as a result for the 13 wk of training. The results
show that one-set programs are still effective even after a year of
training and that increasing training volume over 13 wk does not lead to
significantly greater improvements in fitness for adult recreational
weight lifters. Key Words: RESISTANCE TRAINING VOLUME, RESISTANCE
TRAINING, TRAINING VOLUME, STRENGTH
NCES Comments:
This is yet another study that provides scientific evidence to support
the validity of "one-set to failure" strength training programs and
further illustrates the needless performance of multiple sets.
Carpinelli and Otto (1998), and Carpinelli (2000) have previously
published a reviews of ~ 50 studies comparing one set to multiple sets
and found that the research in this area overwhelmingly supports that one
set training programs are equally effective to multiple sets program.
A strength of the present study is the use of isometeric strength testing
using the MedX testing tools to further corroborate the data obtained
from one-repetition maximum testing. MedX isometeric testing is the only
accurate and valid muscle strength testing tool and methodology. Use of
this testing in the study reduces, if not eliminates, the possibility
that the increases in strength demonstrated can be attributed to some
ambiguous cause such as skill improvement.
Also important is the fact that this study used only subjects who had
been exercising continuously for one year or more using a one-set to
failure program. Therefore, these results cannot be attributed to
"beginners" adaptation. Further illustrated is the fact that one-set
programs continue to work long-term. The one-set group simply continued
to perform their standard program and continued to gain strength and lean
mass. The 3-set group, despite the dramatic increase in volume of
training, did not experience a faster or greater strength and lean mass
increase than the one-set group. This suggests that, contrary to the
claims of multiple set advocates and others, that a change in the
training protocol, and/or volume, and/or type of exercise used, is NOT
necessary to stimulate continued strength increases over the long-term.
If the intensity of effort is high enough to exceed the body's threshold
for adaptation, a strength increase stimulus will be achieved regardless
of the exercise volume or the use of typical and familiar exercises.
Finally, it is important to note that the positive changes experienced by
the study subjects was not limited merely to strength increases.
Significant and equal increases in lean body mass was also experienced by
both groups. This result refutes the claim by multiple set advocates
that: "one-set programs can increase strength, but multiple sets are
required to increase lean mass". Clearly, as evidenced by this study and
many others, one-set programs are equally effective as multiple set
programs for increasing lean mass.
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no comment pour ma part, de toute facon j'ai remarqué la meme chose sur moi...
Gagner du muscle : Progressive Resistance
Perdre du gras : Input < Output
Strict Curl 1x58kg
Bakawa shinanakya naoranai
Les idiots ne guerrissent qu'en mourant.