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COMPARISON IN STRENGTH GAINS WITH PERIODIZED TRAINING FOR 1 SET, 1 SET-3 SET, AND 3 SET OVER 12 WEEKS

Abstract

B.N. Thomas, J.W. Hardy, S.E. Kelly, S.J. Ludlow, & D.E. Lankford.

Brigham Young University—Idaho, Rexburg, ID

PURPOSE: The purpose of this study was to test the hypothesis that a program that begins with a single-set and switches to three-sets (1-3 set) will provide similar 1RM improvement in squat and bench press as a 3-set program and superior improvements compared to a 1-set program. METHODS: Twenty-six college-aged males and females aged 18- 25, who had not performed resistance training for at least 8 weeks, were separated into three groups which performed seven upper- and lower-body exercises 3 d/wk for 12 weeks. Subjects were divided into three groups: 1-set (n=10), 1-3 set (n=8) and 3-set (n=8). Squat and bench press 1RMs were assessed at weeks 0, 4, 8, and 12. Training loads were maintained at approximately 80% 1RM as subjects’ strength progressed. Loads were assigned so all groups would reach volitional failure after 4-6 rep/set throughout the study. When 3 sets were assigned, subjects were allowed 2-3 minutes rest between sets. All subjects participated in a familiarization session before being assessed for their first 1RM. All 1RMs were assessed in duplicate. The highest value of each assessment was used for exercise prescription and post-training analysis. Subjects were further grouped as novice (no previous experience) and previous training (those who had at least 3 months of resistance training history). Improvement comparisons within the novice group 1-set (n=9), 1-3 set (n=6) and 3-set (n=5) were analyzed using an independent ANOVA. Significance was set at < 0.05. RESULTS: No differences between groups in 1RM squat improvement following 12 weeks of resistance training. 1RM bench press improvements were greater for both 3-set and 1-3 set compared to 1-set (p

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