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Quantitative analysis of single- vs. multiple-set programs in resistance training.

Brian L Wolfe1, Linda M LeMura, Phillip J Cole

  • 1Exercise Physiology Laboratory, Bloomsburg University of Pennsylvania, Bloomsburg, Pennsylvania 17815, USA.

Journal of Strength and Conditioning Research
|February 20, 2004
PubMed
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For untrained individuals starting resistance training, single-set and multiple-set programs yield similar strength gains. However, multiple-set programs are more effective for trained individuals and for achieving greater strength gains over time.

Area of Science:

  • Exercise Physiology
  • Sports Science
  • Biomechanical Engineering

Background:

  • Determining optimal resistance training protocols is crucial for maximizing muscular strength gains.
  • Single-set and multiple-set training represent two fundamental approaches with varying theoretical benefits.
  • Existing research presents mixed findings regarding the comparative efficacy of single-set versus multiple-set resistance training.

Purpose of the Study:

  • To systematically review and meta-analyze existing research comparing single-set and multiple-set resistance training programs.
  • To identify factors influencing the effectiveness of different set protocols on muscular strength development.

Main Methods:

  • A meta-analytic approach was employed, including 16 studies with 621 participants (aged 15-71).

Related Experiment Videos

  • Studies included pretest-posttest strength measures, training durations of at least 6 weeks, and healthy participants.
  • Effect sizes (ESs) were calculated for muscular strength changes, with analyses considering age, training status, sex, program duration, and number of sets.

    • Main Results:

    • The overall pretest to posttest effect size for muscular strength was significant (ES = 1.4).
    • Significant main effects were observed for age, training status, and research design.
    • Trained individuals and longer training durations (17-40 weeks) showed greater benefits with multiple-set protocols.

    Conclusions:

    • Single-set resistance training is as effective as multiple-set training for untrained individuals in the initial stages.
    • Multiple-set resistance training demonstrates superior efficacy for trained individuals and for achieving greater strength adaptations over extended periods.
    • Progression in training status and desired strength outcomes necessitate the consideration of multiple-set protocols for optimal results.