Effects of single versus multiple-set strength training programs on composition body and strength in well-trained women
Abstract
At present one of the biggest challenges of training science is to establish the ideal strength training amount, taking quantity (volume) and quality (intensity) into consideration, what results in a extensive debate about single- vs. multiple-set strength training. Therefore the purpose of this present study was to analyze and compare the effects of single- and multiple-set strength training programs in well-trained women. Seven women (from 27 to 28 years of age) were randomly divided into two study groups: 3LB-1UB and 3UB-1LB, with a frequency of 3 days per week for 12 weeks. It was assessed the body composition (weight, %G, fat free mass and fat mass) and 10RM test in 3 exercises (leg press, bar.w biceps curl and seated bench press) before and after training. The statistical analyses for the data was t-student test with ANOVA-2x2 for p>0,05 with a significance level of 95%. The results demonstrate that there were no changes in the body composition in both groups, in despite of they report significant increases of strength gains for the 10RM tests. The present results show that 3LB-1UB group had a better improvement in strength than 3UB-1LB group. These results clash with the scientific literature, one moment giving advantage to the use of multiple-set programs, the next to single-set. The data of this study show that both groups were not successful in changing their body composition, however 3LB-1UB have had better strength gains than 3UB-1LB.
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