Strength and neuromuscular adaptation following differing no. of sets

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Strength and neuromuscular adaptation following one, four, and eight sets of

high intensity resistance exercise in trained males.

Eur J Appl Physiol. 2011 Mar 31. [Epub ahead of print]

Marshall PW, McEwen M, Robbins DW.

Abstract

The optimal volume of resistance exercise to prescribe for trained individuals

is unclear. The purpose of this study was to randomly assign resistance trained

individuals to 6-weeks of squat exercise, prescribed at 80% of a 1

repetition-maximum (1-RM), using either one, four, or eight sets of repetitions

to failure performed twice per week. Participants then performed the same

peaking program for 4-weeks. Squat 1-RM, quadriceps muscle activation, and

contractile rate of force development (RFD) were measured before, during, and

after the training program. 32 resistance-trained male participants completed

the 10-week program. Squat 1-RM was significantly increased for all groups after

6 and 10-weeks of training (P < 0.05). The 8-set group was significantly

stronger than the 1-set group after 3-weeks of training (7.9% difference, P <

0.05), and remained stronger after 6 and 10-weeks of training (P < 0.05). Peak

muscle activation did not change during the study. Early (30, 50 ms) and peak

RFD was significantly decreased for all groups after 6 and 10-weeks of training

(P < 0.05). Peak isometric force output did not change for any group.

The results of this study support resistance exercise prescription in excess of

4-sets (i.e. 8-sets) for faster and greater strength gains as compared to 1-set

training.

Common neuromuscular changes are attributed to high intensity squats (80% 1-RM)

combined with a repetition to failure prescription. This prescription may not be

useful for sports application owing to decreased early and peak RFD. Individual

responsiveness to 1-set of training should be evaluated in the first 3-weeks of

training.

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Carruthers

Wakefield, UK