Single Set or Multiple for Building Strength
The study confirms that multiple sets outperform single sets in developing muscle strength.
The study titled "Single versus Multiple Sets of Resistance Exercise: A Meta-Regression" by James W. Krieger, published in the Journal of Strength and Conditioning Research, investigates the effectiveness of single versus multiple sets of resistance training on dynamic strength gains. It employs a hierarchical, random-effects meta-regression approach to analyze data from 14 studies, encompassing 92 effect sizes.
Key Points
Objective: The primary aim was to determine whether multiple sets of resistance exercise yield greater strength improvements than single sets.
Methodology:
The study included research published from 1960 to 2007 that compared single and multiple sets while controlling for various factors.
A total of 30 treatment groups were analysed, focusing on adults aged 19 and older, with a minimum training duration of four weeks.
Effect sizes (ES) were calculated based on pre-and post-training measurements of one-repetition maximum (1-RM) strength.
Findings:
Overall Results: Multiple sets produced a larger effect size (mean ES = 0.80) than single sets (mean ES = 0.54), indicating that multiple sets are more effective for strength gains.
Dose-Response Relationship: The analysis revealed that performing 2 to 3 sets per exercise resulted in significantly greater strength improvements than just one set (difference = 0.25).
No significant differences were found between the effectiveness of 1 set and higher volumes (4 to 6 sets), nor between 2 and 3 sets and higher volumes.
Consistency Across Variables: The results were consistent regardless of training program duration, subject training status, or whether the upper or lower body was targeted.
Statistical Integrity: Sensitivity analyses indicated no highly influential studies that could skew results, and no evidence of publication bias was found.
Related
Practical Takeaways
Optimal Training Volume: Incorporating 2 to 3 sets per exercise is recommended over a single set for those looking to maximise strength gains. This approach can be beneficial for both trained and untrained individuals.
Training Design Implications: Fitness professionals should consider designing resistance training programs that include multiple sets, especially for clients aiming for significant strength improvements.
Flexibility in Programming: While the study suggests that more than one set is advantageous, it also indicates that there may not be additional benefits from performing more than three sets per exercise for most individuals.
This study contributes valuable insights into resistance training protocols and reinforces the importance of volume in achieving strength adaptations.
Reference
Krieger, James W. Single Versus Multiple Sets of Resistance Exercise: A Meta-Regression. Journal of Strength and Conditioning Research 23(6):p 1890-1901, September 2009. | DOI: 10.1519/JSC.0b013e3181b370be