Early Phase Strength Development: A Four-Week Training Comparison of Different Programs

• Autores: Dennis Landin, Arnold Nelson
• Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 21, Nº. 4, 2007, págs. 1113-1116
• Idioma: inglés
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• Resumen

  • Landin, D., and A.G. Nelson. Early phase strength development: A four-week training comparison of different programs. J. Strength Cond. Res. 21(4):1113-1116. 2007.-The purpose of this study was to explore the effects of various exercise sequences in the early weeks of a strength training program. Forty-two untrained men were randomly assigned to one of 4 training regimens, which were differentiated by the order in which the exercises were performed, and trained 3 days per week for 4 weeks. Three regimens were multiple-set protocols (alternating, blocked, and semiblocked), and the fourth was a single-set protocol. The exercises were arm curls, lateral raises, and triceps extensions. Results showed that the blocked group improved significantly more on the arm curl exercise than the single-set group. No other group comparisons were significant. This finding indicates that a blocked multiple-set regimen is superior to a single-set regimen for certain upper-body exercises in the early stages of strength training