Low volume progressive single set of resistance training is as effective as high volume multiple sets of resistance protocol on muscle strength and power.
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The purpose of this study was to compare the effects of traditional high volume multiple set resistance training and low volume progressive single set training on muscular strength and power in healthy male college students. A total of 19 students were randomly assigned to either a single set (ST, n=6), multiple sets (MT, n=7), or control group (CON, n=6). The ST (every 3rd day, 50-100% of 1RM, maximum 8 reps, single set) and MT (3 times/week, 70% of 1RM, 10 reps with 3 sets) trained for 8 weeks using an inclined leg press. One-repetition maximum (1RM), muscle maximal voluntary contraction, peak power, and electromyography were measured at baseline and after 8 weeks of training. Repeated-measured ANOVAs were used to find interaction effect between trial and treatment group factors. There was no significant increase on peak power after 8 weeks of resistance training both in MT (p = .286) or ST (p = .372). 1RM in both training groups was significantly increased compared to their baseline values (p < .001). However, there was no significant difference in 1RM between the two training groups after 8 weeks of training. It indicates that ST is as effective as traditional high volume multi sets training protocol (MT) for increasing muscle strength.
Abstract
The purpose of this study was to compare the effects of traditional high volume multiple set resistance training and low volume progressive single set training on muscular strength and power in healthy male college students. A total of 19 students were randomly assigned to either a single set (ST, n=6), multiple sets (MT, n=7), or control group (CON, n=6). The ST (every 3rd day, 50-100% of 1RM, maximum 8 reps, single set) and MT (3 times/week, 70% of 1RM, 10 reps with 3 sets) trained for 8 weeks using an inclined leg press. One-repetition maximum (1RM), muscle maximal voluntary contraction, peak power, and electromyography were measured at baseline and after 8 weeks of training. Repeated-measured ANOVAs were used to find interaction effect between trial and treatment group factors. There was no significant increase on peak power after 8 weeks of resistance training both in MT (p = .286) or ST (p = .372). 1RM in both training groups was significantly increased compared to their baseline values (p < .001). However, there was no significant difference in 1RM between the two training groups after 8 weeks of training. It indicates that ST is as effective as traditional high volume multi sets training protocol (MT) for increasing muscle strength.
참고문헌 (24)
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