Affiliations: [a] College of Physical Education, University of Brasilia,
Brasilia, DF, Brazil | [b] Department of Physiological Sciences, State University
of Rio de Janeiro, RJ, Brazil | [c] School of Physical Education and Sports, Rio de
Janeiro Federal University, Rio de Janeiro, RJ, Brazil | [d] Department of Kinesiology, California State University
Fullerton, Fullerton, CA, USA
Note: [] Address for correspondence: Martim Bottaro, PhD, University of
Braília (UnB), College of Physical Education (FEF), Campus
Universitário Darcy Ribeiro, Brasília-DF, 70.919-970, Brazil. Tel.:
+55 61 307 2085 Ext: 209; E-mail: [email protected]
Abstract: The purpose of this study was to determine the effect of single sets
vs. multiple sets on different muscle groups peak torque (PT) in untrained
subjects. Twenty four untrained males were randomly assigned into one of two
groups: 1) knee extension three sets and elbow flexion single set (3K-1E; n =
11), or 2) knee extension single set and elbow flexion three sets (1K-3E; n =
13). Subjects trained 2 days/week for 6 weeks and each workout consisted of 1
leg press exercise and 1 barbell curl. Training intensity started at 8
repetition maximum (RM). Strength was expressed as a concentric PT at
60°/s. ANOVA revealed that the increase in PT of the knee extensors from
week 0 to 6 was significantly greater in the 3K-1E group (11.5%) than in the
1K-3E (4.0%) group, while no difference existed in the PT gains of the elbow
flexors between 3K-1E (9.2%) and 1K-3E (7.8%). It was concluded that
performing three sets of strength training is superior to one set for
increasing strength of the knee extensors while single-set training protocols
for the elbow flexors might be sufficient for untrained individuals in the
early phases of a strength-training program.
Keywords: Training volume, upper body, lower body, muscle strength, resistance training
