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Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy.
J Strength Cond Res. 2015 May; 29(5):1349-58.JS

Abstract

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 5 RM increases in the BP and LPD being significantly greater for 5 SETS compared with the other training groups (p ≤ 0.05). Bench press 20 RM 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 20 RM 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.

Authors+Show Affiliations

1Exercise Research Laboratory (LAPEX), Physical Education School, Federal University of Rio Grande do Sul, Porto Alegre, Brazil; 2Department of Kinesiology, University of Wisconsin-Eau Claire, Eau Claire, Wisconsin; 3Physical Education Post-Graduation Program, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil; and 4Department of Physical Education, Federal University of Maranhão, São Luis, Brazil.No affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info available

Pub Type(s)

Journal Article
Randomized Controlled Trial

Language

eng

PubMed ID

25546444

Citation

Radaelli, Regis, et al. "Dose-response of 1, 3, and 5 Sets of Resistance Exercise On Strength, Local Muscular Endurance, and Hypertrophy." Journal of Strength and Conditioning Research, vol. 29, no. 5, 2015, pp. 1349-58.
Radaelli R, Fleck SJ, Leite T, et al. Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond Res. 2015;29(5):1349-58.
Radaelli, R., Fleck, S. J., Leite, T., Leite, R. D., Pinto, R. S., Fernandes, L., & Simão, R. (2015). Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. Journal of Strength and Conditioning Research, 29(5), 1349-58. https://doi.org/10.1519/JSC.0000000000000758
Radaelli R, et al. Dose-response of 1, 3, and 5 Sets of Resistance Exercise On Strength, Local Muscular Endurance, and Hypertrophy. J Strength Cond Res. 2015;29(5):1349-58. PubMed PMID: 25546444.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. AU - Radaelli,Regis, AU - Fleck,Steven J, AU - Leite,Thalita, AU - Leite,Richard D, AU - Pinto,Ronei S, AU - Fernandes,Liliam, AU - Simão,Roberto, PY - 2014/12/30/entrez PY - 2014/12/30/pubmed PY - 2015/10/29/medline SP - 1349 EP - 58 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 29 IS - 5 N2 - 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 5 RM increases in the BP and LPD being significantly greater for 5 SETS compared with the other training groups (p ≤ 0.05). Bench press 20 RM 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 20 RM 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. SN - 1533-4287 UR - https://www.unboundmedicine.com/medline/citation/25546444/Dose_response_of_1_3_and_5_sets_of_resistance_exercise_on_strength_local_muscular_endurance_and_hypertrophy_ L2 - http://dx.doi.org/10.1519/JSC.0000000000000758 DB - PRIME DP - Unbound Medicine ER -