One set vs multi- set training, in need of study plz help!

[Guest guest]

,

Here is what I have in my files. The abstracts for the articles can

be viewed at:

http://nsca-lift.org/

Click on 'online journals and article index', then 'search the

journals', and use the search engine as appropriate. If you are NSCA

certified, then you can download the full-text or pdf version of the

articles. Otherwise you will have to find or order them at the

library.

Athletic Performance Development: Volume Load-1 Set vs. Multiple

Sets, Training Velocity and Training Variation. Stone, MH., Plisk,

SS., Stone, ME., Schilling, BK., O', HS., and Pierce, KC.

Strength and Conditioning Journal, December,1998, 22-31.

Effects of Single vs. Multiple Sets of Weight Training: Impact of

Volume, Intensity, and Variation. Kraemer, JB., Stone, MH., O',

HS., Conley, MS., , RL., Nieman, DC., Honeycutt, DR., and

Hoke, TP. Journal of Strength and Conditioning Research, 1997, 11(3),

143-147.

Hope it helps,

LeRoux

University of Memphis

GA, Exercise + Sport Science

> Well, I have a new article coming out, and I'm currently in a

argument

> with somebody where they are claiming that high reps and anything

> over one set just burns calories and does no good for muscle

> growth. I know there was a recent NSCA study on this if anybody has

> links to them or abstracts I would really like to have them if

> possible. Thank you very much for your time.

>

>

> Dallas, Texas

[Guest guest]

<<<Well, I have a new article coming out, and I'm currently in a

argument with somebody where they are claiming that high reps and

anything over one set just burns calories and does no good for muscle

growth. I know there was a recent NSCA study on this if anybody has

links to them or abstracts I would really like to have them if

possible. Thank you very much for your time.>>>

***Search through the archives. The following references may help:

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---------

Carruthers

Wakefield, UK

[Guest guest]

There are some studies that contradict the claims of your 'somebody'

referenced right in the NSCA Fundamentals study textbook.

When looking at the studies that compare one set to multiple sets, be

careful to notice whether strength performance or actual muscle

growth is the measured outcome: two somewhat different animals.

Every study ever cited to me by an HIT, one-set-only advocate

measured 1RM or calculated 1RM equivalents. Another point is that

most of these studies show equivalent results in this regard between

the two types of protocols, not worse results from multiple sets.

Personally, given my admittedly sketchy understanding of the role of

neurological adaptation in the development of strength, particularly

low-rep, circa-maximal strength, I don't find these results

surprising. One can get very strong at specific exercises via

infrequent high intensity work, primarily via neurological

developments without gaining much muscle mass. Note that standard

hypertrophy protocols do not usually rely on high-intensity, low-rep

strength work - one set or multiples. On the contrary, protocols

aimed at producing hypertrophy generally emphasize moderately high

intensity, higher rep, higher volume work.

I think you will find most experienced trainees whose goals are all

about 'muscle growth' use periodization including both higher

intensity, lower volume AND moderate intensity, higher volume work.

Wilbanks

ville, FL

> Well, I have a new article coming out, and I'm currently in a

argument

> with somebody where they are claiming that high reps and anything

> over one set just burns calories and does no good for muscle

> growth. I know there was a recent NSCA study on this if anybody has

> links to them or abstracts I would really like to have them if

> possible. Thank you very much for your time.

>

>

> Dallas, Texas

[Guest guest]

writes:

<< Well, I have a new article coming out, and I'm currently in a argument

with somebody where they are claiming that high reps and anything

over one set just burns calories and does no good for muscle

growth. I know there was a recent NSCA study on this if anybody has

links to them or abstracts I would really like to have them if

possible. Thank you very much for your time.>>

, google " a one a set vs many sets " article by (an Italian last name

individual?

If I find it I'll send same.

It is/was? the definitive summary of that which you seek.

What about " Wathen " , Dan?

Jerry " KOAT " Telle pH.d

Lakewood CO USA

Earth!

[Guest guest]

It is

Carpinelli Ralph N and Otto M- Single Versus Multiple Sets

Human Performance Laboratory, Adelphi University, Garden City, New York

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muscle performance. Journal of Human Muscle Perform 1991; 1(3): 11-31. Aspen

Publishers, Inc.

Yessis M (1992) Fatigue. Fitness And Sports Vol 27, Num 2.

Young W (1993) Training for Speed/Strength: Heavy vs Light loads. NSCA

Journal Vol.15. Num. 5. pp. 46-57.

Zatsiorsky V M (1992) Intensity Of Strength Training Facts and Theory:

Russian and Eastern European approach. NSCA Journal Vol.14 Num. 5. pp.34-.

Fergal T, Sale D G, McDougal J D, Garner S H. Comparative Effectiveness of

Accommodating and Weight Resistance Training Modes. Medicine and Science in

Sports and Exercise. Vol.27 , Number 8, Aug 95

1. HYPERTROPHY- POSITIVE ONLY ACCOMADATING RESISTANCE

2. BRACHIALIS RECRUITED BEFORE BICEPS

3. INADEQUACY OF ACCOMMODATING RESISTANCE

Francis C, P. The CHARLIE FRANCIS Training System. TBLI Publishing

Inc 1992

1. CNS OVER TRAINING, CNS FATIGUE VS MUSCULAR FATigue P 29-31

2. “quantum increase in CNS out put for every increment of improvement---95%

effort requires 2 days to reovery ---100% requires 10 days†pp 30

3. CNS FATIGUE BEFORE PERIPHERAL pp32

4. individual recover rates pp35

Linsen W, Stegeman D, Joosten E, Binkhorst R, Merks M, Ter Laak H, Notermans

S. (1991)Fatigue in type I fiber predominance: a muscle force and surface EMG

study on the relative role of type I snd type II muscle fibers. Muscle and

Nerve.pp 829 -837.

1. Review of fiber types, cross section area and max force out puts

2. type I no lactate formation w/ fatigue pp. 835, type II more lactate w/

fatigue.

3. greater emg amp for type I fiber subjects pp 835.

4. maintenence of muscle fiber conduction velocity in slow, not fast, twitch

fibers during fatigue.

5. PDS. Higher Fmed in fast twitch fibers--shift to lower freq with

fatigue.pp 836

Jerry " KOAT " Telle pH.d

Lakewood CO USA

Earth!

[Guest guest]

There was a presentation made at the Las Vegas NSCA conference last on this

very topic. Bill Ebben and Simez did a literature review on these type

of studies to compare what research has found versus what 'HIT' proponents

says. I wrote a short summary of their presentation on my website at

http://www.bodyresults.com/E2R_hit.asp I'm sure they can be contacted for

more information of their review.

Doug Schurman, CSCS

www.BodyResults.com

Seattle, WA

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