Here's some more...
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How to cut your training time in half and still get the same results
You can increase muscle size and strength with a weekly exercise routine of just three sets per muscle group.
A team of researchers from Australia's Southern Cross University examined the effects of three different training programmes, involving either 3, 6, or 12 sets per muscle group per week.
Twenty-seven men with up to four years of weight training experience followed the training programme for 10 weeks. They exercised with weights four days each week, training each muscle group once every seven days. Each set was taken to the point of muscular failure.
The programme also involved variations in the number of repetitions performed during each set:
Weeks 1 to 4 - 12 repetitions per set
Weeks 5 to 7 - 7 repetitions per set
Weeks 8 to 10 - 9 repetitions per set
Here's what happened to muscle size and strength in the three groups.
Variable 3 sets per week 6 sets per week 12 sets per week
Upper body strength + 5% + 5% + 2%
Lower body strength + 7% + 5% + 12%
Body weight + 2% + 3% + 2%
Muscle size - Tricep + 2% + 5% + 5%
Muscle size - Thigh + 7% + 5% + 13%
As you can see, there were only small differences between the 3, 6 and 12 set groups. Gains in lower body strength (measured using the squat) were greatest in the 12 set group (a 12% increase, compared to 7% in the low volume group). Gains in muscle size were also greatest in the 12 set group. However, the research group were unable to determine any statistically significant differences between the groups.
This isn't the only study demonstrating that a reduction in training volume produces similar improvements in muscle strength and size. Scientists from the University Of Florida have recently established that 25 minutes of weight training is just as effective as workouts lasting twice as long
"A low training volume", concludes lead researcher Karl J. Ostrowski, "of 3 sets per muscle group per week is as effective as 6 or 12 sets for increasing hypertrophy [muscle growth], strength, and upper body power".
Reference
Ostrowski, K.J., Wilson, G.J., Weatherby, R., Murphy, P.W., & Lyttle, A.D. (1997). The effect of weight training volume on hormonal output and muscular size and function. Journal of Strength & Conditioning Research, 11, 148-154
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How many sets do you need to increase muscle size and strength?
Despite the general consensus regarding the beneficial effects of resistance exercise, there is a great deal of confusion over the most effective way to train with weights. Specifically, the main argument centres around the number of sets required to increase muscle strength and size. A popular recommendation is to complete multiple sets (at least three) of each exercise. However, researchers from New York's Adelphi University recently questioned this long-standing assumption.
Ralph Carpinelli and Robert Otto wanted to establish whether multiple set programmes resulted in greater gains in muscle size and strength than single sets. Despite the popularity of multiple set programmes, Carpinelli and Otto found surprisingly little evidence to support this approach.
After reviewing a total of 35 research papers, they found only two studies supporting the use of multiple sets as a superior strategy to increase muscular development. They conclude that individuals who train using single sets, "can achieve similar results in less time and with less work and a decreased potential for injury".
Studies show no difference between single and multiple sets
Together with the work completed by Carpinelli and Otto, several other researchers have examined the influence of training volume on muscle size and strength. Training volume refers to the total amount of work completed during a workout. Volume can be estimated by multiplying the number of repetitions by the amount of weight lifted. For example, if you completed ten repetitions with a resistance of 100lb, the training volume is 1000lb. Four sets of ten repetitions with 100lb would result in a training volume of 4000lb. In other words, the more sets and reps you perform, the higher the total training volume.
David Starkey and a team of researchers from the University of Florida drew similar conclusions to Carpinelli and Otto. Subjects taking part in the study were tested for muscular strength, then assigned to one of two training groups. Both groups exercised their legs three times each week. The first group performed one set of 8-12 repetitions, while group two used three sets. The training programme lasted for 14-weeks. Contrary to their initial hypothesis, the scientists were surprised to find that one set was as effective as three sets for improving muscle strength and size.
Starkey concluded that one set of 8-12 repetitions was sufficient to develop and maintain lean muscle mass and strength.
A second study, published in the Journal of Strength and Conditioning Research, found similar results. Karl Ostrowski and his team from Australia's Southern Cross University studied the effects of three different training volumes on muscle size and strength. A group of 27 subjects were assigned to one of three groups. Subjects in each group trained four days each week, using 3, 6 or 12 sets per muscle group per week. Muscular strength was measured using the squat and the bench press, while muscle size was assessed using ultrasound scans.
Following the ten-week training programme, the researchers found no significant differences in strength or muscular growth between the groups.
Although these studies show that single sets produce similar results to multiple sets, it's important to remember that they were conducted over a relatively short period of time. This is often the case with research of this kind. Longer training programmes are often difficult for researchers to manage, which makes it difficult to draw firm conclusions. Consequently, a number of exercise scientists still maintain that multiple sets promote superior muscular gains.
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Now, discover how to build muscle, gain strength AND cut your training time in half
Scientists from the University Of Florida have revealed that just 25 minutes of weight training is just as effective as workouts lasting twice as long.
The researchers compared two groups of subjects over a 13-week period. The first group completed one set of nine exercises. Group two performed the same exercises, but completed three sets.
Although the subjects weren't competitive bodybuilders, they had been training for an average of six years. They completed a number of strength tests before and after the programme. In addition, the scientists used skinfold calipers to determine changes in body fat and lean muscle during the 13-weeks.
The results showed no significant differences between the subjects using one set and those using three sets. Changes in muscular strength, muscular endurance, body fat and muscle mass were similar in both groups. This was despite the fact that the group performing three sets spent over twice as long in the gym.
It also appears that the longer the workout, the more likely it is that participants will give up. Almost 25% of the subjects in the multiple set group dropped out of the study before it had finished.
This is not the only research to suggest that single and multiple sets result in similar gains in muscle size and strength. A number of studies have shown that longer workouts are not necessarily more effective.
It's highly likely that exercise scientists will debate the issue for years to come. However, for the majority of regular exercisers, it appears that short, intense workouts are equally as effective as longer ones.
"This is important", conclude the Florida researchers, "for individuals who desire the health and fitness benefits associated with a well-rounded physical fitness programme but may not have the time to devote to multiple set resistance training programmes".
Reference
Hass, C.J., Garzarella, L., Hoyos, D.H., & Pollock, M.L. (2000). Single versus multiple sets in long-term recreational weightlifters. Medicine and Science in Sports & Exercise, 32, 235-242
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Complex problems have simple, easy to understand, wrong answers.
