STRENGTH TRAINING - SINGLE VERSUS MULTIPLE SETS

Perhaps the most controversial element of any strength training progra mme is the number of sets required to increase muscular strength and h yper-trophy. Then is a prevalent belief that at least 3 sets of each e xercise are required to elicit optimal increases in strength and hyper trophy. However, most of the studies that reported the results of trai ning with single versus multiple sets do not substantiate this tenet. In fact, the preponderance of evidence suggests that for training dura tions of 4 to 25 weeks there is no significant difference in the incre ase in strength or hypertrophy as a result of training with single ver sus multiple sets. Because of the design limitations of these studies, conclusions concerning the efficacy of multiple sets should be tentat ive. However, there is little scientific evidence, and no theoretical physiological basis, to suggest that a greater volume of exercise elic its greater increases in strength or hypertrophy. This information may represent an important practical application of time-efficient, low-v olume exercise.