Dose-Response of 1, 3, and 5 Sets of Resistance Exercise on Strength, Local Muscular Endurance, and Hypertrophy. Issue 5 (May 2015)

• Record Type: Journal Article
• Authors: Radaelli, Regis; Fleck, Steven J.; Leite, Thalita; Leite, Richard D.; Pinto, Ronei S.; Fernandes, Liliam; Simão, Roberto
• Is Part Of: Journal of strength and conditioning research. Volume 29:Issue 5(2015)
• Publication Date: 2015-05
• Subjects: muscle strength -- muscle hypertrophy -- training volume; Physical education and training -- Periodicals; Weight training -- Physiological aspects -- Periodicals; Physical fitness -- Periodicals; 613.7
• DOI: 10.1519/JSC.0000000000000758
• Languages: English
• ISSNs: 1064-8011

Abstract

Abstract : Abstract: Radaelli, R, Fleck, SJ, Leite, T, Leite, RD, Pinto, RS, Fernandes, L, and Simão, R. Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond Res 29(5): 1349–1358, 2015—The study's purpose was to compare the response of performing 1, 3, and 5 sets on measures of performance and muscle hypertrophy. Forty-eight men, with no weight training experience, were randomly assigned to one of the 3 training groups, 1 SET, 3 SETS, 5 SETS, or control group. All training groups performed 3 resistance training sessions per week for 6 months. The 5 repetition maximum (RM) for all training groups increased in the bench press (BP), front lat pull down (LPD), shoulder press (SP), and leg press (LP) ( p ⩽ 0.05), with the 5RM increases in the BP and LPD being significantly greater for 5 SETS compared with the other training groups ( p ⩽ 0.05). Bench press 20RM in the 3-SET and 5-SET groups significantly increased with the increase being significantly greater than the 1-SET group and the 5-SET group increase being significantly greater than the 3-SET group ( p ⩽ 0.05). LP 20RM increased in all training groups ( p ⩽ 0.05), with the 5-SETS group showing a significantly greater increase than the 1-SET group ( p ⩽ 0.05). The 3-SET and 5-SET groups significantly increased elbow flexor muscle thickness (MT) with the 5-SET increase being significantly greater than the other 2 training groups ( p ⩽ 0.05). The 5-SET group significantly increased elbow extensor MT with the increase being significantly greater than the other training groups ( p ⩽ 0.05). All training groups decreased percent body fat, increased fat-free mass, and vertical jump ability ( p ⩽ 0.05), with no differences between groups. The results demonstrate a dose-response for the number of sets per exercise and a superiority of multiple sets compared with a single set per exercise for strength gains, muscle endurance, and upper arm muscle hypertrophy.