Introduction
This week I'm getting away from dietary supplements and turning my attention to resistance training itself. After all, nutrition and training are like two wheels on a bike; without one, you won't be very successful in reaching your destination.
Single- vs. Multiple-Set Resistance Training: Recent Developments in the Controversy Journal of Strength and Conditioning Research, 2004, 18(3), 660-667 D. Galvao and D. Taaffe
High Intensity Training VS. Periodization
The optimal way to resistance train is a controversy that has existed for decades. The high intensity training (HIT) proponents say that one set is all that is necessary for optimal growth, why others recommend periodization where the number of sets actually varies. The truth is that both types of training can be beneficial; it really depends on your goals, time, and training history and experience.
Many of you are probably familiar with the late Mike Mentzer, who was probably HIT's most vocal leader. His writings were more on the extreme ends of HIT, whereas others recommend more of a balance between both lifting protocols (e.g., sometimes reduce the volume, but not to the extreme of training just a few sets for an entire body part every few weeks).
This review discusses the available research on resistance training and the effects of various protocols. It is difficult to compare many of these studies because they all use different exercises, protocols, etc. Therefore, there are a lot of assumptions made when interpreting this area of research.
However, many similarities arise from studies, allowing researchers to draw sound conclusions and not make leaps that are too far off the beaten path. From the research reviewed in this particular manuscript, the researchers have drawn the conclusion that in general, multiple sets are more effective than single-set protocols.