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Single versus multiple sets in long-term recreational weightlifters.

C J Hass1, L Garzarella, D de Hoyos

  • 1Center for Exercise Science, Department of Exercise and Sports Sciences, University of Florida, Gainesville, USA.

Medicine and Science in Sports and Exercise
|January 27, 2000
PubMed
Summary

Increasing resistance training volume from one set to three sets did not yield greater improvements in muscular fitness or body composition for recreational weightlifters. A single set remains effective for gains, even after a year of consistent training.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Performance

Background:

  • Recreational weightlifters often follow established training protocols.
  • The optimal training volume for maximizing adaptations in this population is a subject of ongoing research.
  • Previous studies suggest varying set volumes can impact strength and hypertrophy, but data in experienced recreational lifters is less conclusive.

Purpose of the Study:

  • To investigate the impact of increased training volume (from one to three sets) on muscular strength, muscular endurance, and body composition.
  • To compare the effectiveness of a one-set versus a three-set resistance training program in adult recreational weightlifters.
  • To determine if increasing training volume provides additional benefits beyond a single-set protocol in this demographic.

Main Methods:

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  • Forty-two adult recreational weightlifters with at least one year of training experience were recruited.
  • Participants were randomized into two groups: one group continued with one set (EX-1), while the other performed three sets (EX-3) of nine exercises.
  • Training was conducted three times per week for 13 weeks, with one-repetition maximum (1-RM) strength, muscular endurance, and body composition (via skinfolds) assessed pre- and post-intervention.

Main Results:

  • Both the one-set and three-set groups demonstrated significant improvements in muscular endurance and 1-RM strength across all tested exercises (P < 0.05).
  • Both training protocols also led to significant improvements in lean body mass (P < 0.05).
  • No statistically significant differences were observed between the one-set and three-set groups for any of the measured fitness or body composition variables (P > 0.05).

Conclusions:

  • A 13-week training program, whether one or three sets, significantly enhances muscular fitness and body composition in adult recreational weightlifters.
  • The findings suggest that a one-set resistance training program is effective for continued progress, even after a year of consistent training.
  • Increasing training volume to three sets does not appear to confer significantly greater benefits compared to a single-set protocol in this population over a 13-week period.