Clarence Bass a écrit:Even though the researchers apparently didn't find it significant, note that the one-set group gained slightly more strength in the first two modes and substantially more in training weight (25.6% versus 14.7%). It seems to me that specificity is at work again. When you do only one set there's nothing to keep you from doing your absolute best; but when you plan to do three sets it's natural to hold back and pace yourself. I believe that's probably why the one-set group gained more strength. They triggered more muscle fibers than the 3-set group, where pacing probably reduced intensity somewhat.
Clarence Bass a écrit:The fourth study by the Pollock group (Medicine and Science in Sports and Exercise. Supplement 30(5): S274, 1998), also 6 months long, showed significant increases in circulating insulin-like growth factors (IGFs) in both one-set (34%) and three-set (30%) groups. Dr. Carpinelli, who teaches the neuromuscular aspects of strength training at Adelphi University (Long Island, New York), says, "IGFs are multifunctional protein hormones, whose production in the liver and other tissues is stimulated by growth hormones." They are important because, "They stimulate glucose and amino acid uptake, protein and DNA synthesis, and growth of bones, cartilage, and soft tissue."
The researchers concluded: "The elevation of IGFs is no greater with high- than low-volume resistance training." That's noteworthy, because it's generally believed that high-set training results in more growth hormone secretion. (See Growth Hormone Synergism by Douglas M. Crist, Ph.D., 2nd Edition, 1991.
(Unfortunately this book is no longer in print.)
Clarence Bass a écrit:The final study by the Pollock group (Medicine and Science in Sports and Exercise. Supplement 30(5): S115, 1998) addresses the training experience issue. As you'll recall, some have suggested that experienced trainers might benefit from higher volume. In other words, after you've been training for a while, you need increased volume to continue progressing - more is better. According to this study, those people should think anew.
The researchers recruited 40 adults who had been performing one set to muscular fatigue, using nine exercises, for a minimum of one year; average training time was six years. The participants were randomly assigned to either a one-set or three-set group; both groups did 8-12 reps to failure three days per week for 13 weeks.
Both groups significantly increased their one-rep maximum strength and endurance. There was no significant difference in the gains made by the two groups in the leg extension, leg curl, bench press, overhead press and arm curl. The researchers concluded: "These data indicate that 1 set of [resistance training] is equally as beneficial as 3 sets in experienced resistance trained adults."
Another research group, K.L. Ostrowski and colleagues, tested "the effect of weight training volume on hormonal output and muscular size and function" in experienced trainers. (Journal of Strength and Conditioning Research. 11(3): 148-154, 1997) Thirty-five males, with one to four years weight-training experience, were assigned to one of three training groups: one-set, two-sets, or four sets. All participants did what I would call a periodized routine; they changed the rep range every few weeks. They did free-weight exercises four times a week for ten weeks using 12 reps maximum (week 1-4), 7 reps max (week 5-7) and 9 reps (week 8-10). All sets were performed to muscular fatigue with three minutes rest between sets. The only difference between the three programs was the number of sets.
As in the Pollock group studies, no significant differences in results were found. The authors concluded: "...A low volume program ... [one set of each exercise] ... results in increases in muscle size and function similar to programs with two to four times as much volume."
Significantly, regarding hormone output, they concluded: "High volume [four sets of each exercise] may result in a shift in the testosterone/cortisol (anabolic/catabolic) ratio in some individuals, suggesting the possibility of overtraining." In other words, high-volume training not only doesn't produce better results, it may also lead to overtraining.
Clarence Bass a écrit:The Bottom Line
After considering this new evidence, Dr. Ralph Carpinelli sums-up: "The lack of scientific evidence that multiple sets...produce a greater increase in strength or size, in itself, provides a rationale for following a single set training protocol."
That seems to be where we are today based on the latest peer-reviewed scientific evidence. Unless you're training to accomplish a task that must be repeated over and over, there appears to be no good reason for most people to spend hours in the gym doing set after set. Volume training works, as my last article concluded, but in most cases the strength and size gains are no better than result from warming-up and performing one hard set.
The choice is yours.
At 80-85% of 1RM (about 4-7 reps), 100% of all MUs are recruited from rep 1.
Body a écrit:l etude sur de l impact sur le systeme hormonal du one set comparé au multi set est completement debile
on sais que l acide lactique entraine des hausses enormes de GH
or si tu fais qu une série de 10 rep il est evident que l acide lactique sera moins present qu avec + de séries
donc l etude tombe parfaitement a l eau !
Body a écrit:le gars qui fait une série pour moi a moins d avoir le CNS d un mutant, il fait de la remise en forme, il fait pas du bodybuilding ni de la force il le fait dans une optique santé
Bruno Spagnoli a écrit:En effet, les HDers (moi le premier) ont souvent tendance à s'échauffer un minimum... Or j'ai souvent constaté en faisant du multi-set que le muscle ne commence réellement à se "réveiller" qu'au bout de 2 voire 3 séries... (sensations, pêche, etc)
Peut-être faudrait-il alors faire 2-3 séries de chauffe pas trop lourdes, avant d'attaquer LA série de travail super-intense...
Robby1 a écrit:Que les fainéants qui ne feraient pas de muscu s'il était possible d'avoir une hypertrophie sans la pratiquer fassent du one set, mais que ceux qui adorent s'entraîner, qui aiment les sensations et qui veulent les prolonger, ne se mettent pas de barrière en ayant peur d'en faire trop!
Vincent a écrit: D'un autre coté, faire quelque chose en sachant que c'est parfaitement inutile (à part pour me faire plaisir), ca n'a pas de sens...
Vincent a écrit:La pérénité de l'espèce je m'en fou complètement
Robby1 a écrit:Vincent a écrit:
Tu m'auras pas Robby1 Kenobi
P'tit con!
Vincent a écrit:Je te confie volontiers la part homme-homme (les résultats semblent compromis mais il faut tester pour être certain), je prend le reste.
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