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Related Experiment Videos

1-Set vs. 3-set resistance training: a crossover study.

Hartmut Humburg1, Hartmut Baars, Jan Schröder

  • 1Institut für Sport- und Bewegungsmedizin, Universiof Hamburg, Germany.

Journal of Strength and Conditioning Research
|May 29, 2007
PubMed
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A 3-set strength training program yielded significantly greater improvements in one-repetition maximum (1RM) for the biceps curl and bench press compared to a 1-set program in untrained individuals. Both training volumes enhanced strength, but the 3-set approach offered superior gains.

Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Performance

Background:

  • Determining optimal training volume is crucial for maximizing strength adaptations.
  • Untrained individuals may respond differently to varying resistance training intensities and volumes.
  • Previous research highlights the importance of training stimulus for muscle hypertrophy and strength gains.

Purpose of the Study:

  • To compare the effects of a 1-set versus a 3-set strength training program on maximal strength.
  • To investigate the influence of training volume on one-repetition maximum (1RM) improvements in untrained adults.
  • To analyze strength gains across different exercises including biceps curl, leg press, and bench press.

Main Methods:

  • A crossover study design was employed with untrained men and women.

Related Experiment Videos

  • Participants were allocated to either a 1-set or 3-set training group, with subsequent crossover.
  • One-repetition maximum (1RM) was assessed for biceps curl, leg press (unilateral), and bench press before and after training periods.

    • Main Results:

    • Both 1-set and 3-set programs significantly improved 1RM performance across all tested exercises (p < 0.05).
    • The 3-set program resulted in significantly higher relative 1RM improvements for the biceps curl and bench press compared to the 1-set program.
    • A control group showed no significant changes in strength parameters, validating the training effects.

    Conclusions:

    • A 3-set strength training regimen is more effective than a 1-set regimen for enhancing maximal strength in untrained individuals.
    • Increased training volume, as demonstrated by the 3-set program, leads to greater strength adaptations.
    • The findings suggest that trainees should consider a 3-set program to optimize strength development based on their goals.