Early phase adaptations of single vs. multiple sets of strength training on upper and lower body strength gains

The purpose of this study was to determine the effect of single sets vs. multiple sets on different muscle groups peak torque (PT) in untrained subjects. Twenty four untrained males were randomly assigned into one of two groups: 1) knee extension three sets and elbow flexion single set (3K-1E; n = 11), or 2) knee extension single set and elbow flexion three sets (1K-3E; n = 13). Subjects trained 2 days/week for 6 weeks and each workout consisted of 1 leg press exercise and 1 barbell curl. Training intensity started at 8 repetition maximum (RM). Strength was expressed as a concentric PT at 60 degrees/s. ANOVA revealed that the increase in PT of the knee extensors from week 0 to 6 was significantly greater in the 3K-1E group (11.5%) than in the 1K-3E (4.0%) group, while no difference existed in the PT gains of the elbow flexors between 3K-1E (9.2%) and 1K-3E (7.8%). It was concluded that performing three sets of strength training is superior to one set for increasing strength of the knee extensors while single-set training protocols for the elbow flexors might be sufficient for untrained individuals in the early phases of a strength-training program.