Resumen de Quantitative Analysis of Single vs Multiple Set Programs in Resistance

Brian L. Wolfe, Linda M. Lemura, Phillip J. Cole

• The purpose of this study was to examine the existing research on single-set vs. multiple-set resistance training programs. Using the metaanalytic approach, we included studies that met the following criteria in our analysis: (a) at least 6 subjects per group; (b) subject groups consisting of single-set vs. multiple-set resistance training programs; (c) pretest and posttest strength measures;

  (d) training programs of 6 weeks or more; (e) apparently ��healthy�� individuals free from orthopedic limitations; and (f) published studies in English-language journals only. Sixteen studies generated 103 effect sizes (ESs) based on a total of 621 subjects, ranging in age from 15�71 years. Across all designs, intervention strategies, and categories, the pretest to posttest ES in muscular strength was (x¯ 5 1.4 6 1.4; 95% confidence interval, 0.41�3.8; p , 0.001). The results of 2 3 2 analysis of variance revealed simple main effects for age, training status (trained vs. untrained), and research design (p , 0.001). No significant main effects were found for sex, program duration, and set end point. Significant interactions were found for training status and program duration (6�16 weeks vs. 17�40 weeks) and number of sets performed (single vs. multiple). The data indicated that trained individuals performing multiple sets generated significantly greater increases in strength (p , 0.001). For programs with an extended duration, multiple sets were superior to single sets (p , 0.05). This quantitative review indicates that single-set programs for an initial short training period in untrained individuals result in similar strength gains as multiple- set programs. However, as progression occurs and higher gains are desired, multiple-set programs are more effective.