While catching up on the National Strength and Conditioning Association website, I came across an interesting study intended to answer an age-old question: are multiple sets better than single sets?
Here’s a blurb from the press release:
It has been documented that in untrained individuals, a single-set training program helps maintain strength gains. However, once trained, will a single-set help maintain the same strength?
No, according to a recent study published by the National Strength and Conditioning Association (NSCA) in its Journal of Strength and Conditioning Research (November 2004). In fact, while using single-set training, the study finds that strength actually decreases in postmenopausal women. Researchers from the University of Erlangen, Germany found that in pre-trained subjects, multiple-set training continues to work at increasing strength, while single-set training not only does not maintain strength, but decreases it.
You could be excused for wondering whether this applies to those who are not postmenopausal women.
Also, I’d have to see the full article to know what kind of training these women were doing in their single sets. Working to failure or not? Using heavy or moderate weights?
So without seeing the journal (available online to members only), I’m not willing to venture an opinion. Like most of the rest of you, I’ll keep doing my multiple sets. On the other hand, if I have only 20 minutes to spare and have to choose between not working out and doing just one set of each movement, I’m going to opt for B.
