Affiliations: [a] Study and Research Group in Metabolism, Nutrition, and
Exercise, Londrina State University, Londrina, Paraná, Brazil | [b] Exercise Science Department, CUNY Lehman College,
Bronx, New York, NY, USA
Correspondence:
[*]
Corresponding author: Alex Silva Ribeiro, Carmela Dutra Street
862, Jataizinho, Paraná, Zip Code: 86210-000, Brazil. Tel.: +55
4332593860; E-mail: [email protected].
Abstract: BACKGROUND: Studies are conflicting as to whether single-set
resistance training (RT) are as effective as multi-set protocols with respect
to promoting muscular adaptations. Several meta-analyses have shown that a
clear dose-response relationship exists between RT volume and muscular
adaptations. However, a majority of studies were not specific to older
individuals, particularly women. OBJECTIVE: To determine changes in strength and body composition in
elderly women following 1 vs. 3 sets of RT. METHODS: Thirty older women participated in a 12-week supervised
total body RT program. Participants were randomly assigned to perform either 1
set (G1S) or 3 sets (G3S) per session. All other RT variables were held
constant. Body composition was assessed by dual X-ray absorptiometry, muscle
strength was evaluated by 1RM in chest press and knee extension. RESULTS: Increases in strength were significantly (p< 0.05)
greater in G3S versus G1S in both the chest press (+26.6%, versus +20.3%) and
the knee extension (+23.9% versus +16.2%). No significant (p> 0.05)
differences were noted in body composition components between groups. CONCLUSIONS: Findings indicate that multiple set protocols are
required to optimize strength gains in older women. Changes in body composition
appear to be similar irrespective of training volume during the initial stages
of RT.
