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Single- vs. multiple-set resistance training: recent developments in the controversy.

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Multiple sets in resistance training offer greater benefits than single sets for both short- and long-term gains. Further research is needed to confirm these benefits in older adults.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Muscle Adaptation

Background:

  • The optimal number of sets in resistance training is debated.
  • Early studies showed mixed results comparing single-set and multiple-set programs.
  • Recent evidence indicates multiple sets provide additional training benefits.

Purpose of the Study:

  • To review recent resistance training studies comparing single-set and multiple-set protocols.
  • To examine the physiological adaptations stimulated by varying exercise volumes.

Main Methods:

  • Review of recent scientific literature on resistance training set protocols.
  • Analysis of studies comparing physiological adaptations between single-set and multiple-set training.

Main Results:

  • Multiple-set resistance training programs demonstrate superior outcomes compared to single-set programs.
  • Exercise volume, influenced by the number of sets, is critical for eliciting physiological adaptations.

Conclusions:

  • Multiple sets are recommended for enhanced physiological adaptations in resistance training.
  • The benefits of multiple-set training in older adults, particularly the frail elderly, require further investigation.