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1 AUTHOR:
James Krieger
University of Florida
12 PUBLICATIONS 126 CITATIONS
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Determining Appropriate
Set Volume for
Resistance Exercise
James Krieger, MS
Journal of Pure Power, Redmond, Washington
SUMMARY
DETERMINING THE APPROPRIATE
NUMBER OF SETS PER EXERCISE
IS AN IMPORTANT PART OF DESIGNING A RESISTANCE TRAINING
PROGRAM. EVIDENCE FROM A
RECENTLY PUBLISHED METAANALYSIS INDICATES THAT 23
SETS PER EXERCISE PRODUCE
46% GREATER STRENGTH GAINS
THAN A SINGLE SET. LITTLE BENEFIT IS OBSERVED FOR MORE
THAN 3 SETS. FOR CLIENTS
INTERESTED IN GENERAL FITNESS
OR WHO LACK TIME, A SINGLE SET
IS APPROPRIATE. THREE SETS PER
EXERCISE IS AN APPROPRIATE
STARTING POINT FOR CLIENTS
LOOKING FOR MAXIMAL
STRENGTH GAINS. ADJUSTMENTS
CAN BE MADE FROM THESE
STARTING POINTS BASED ON
CLIENT RESPONSE.
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KEY WORDS:
James Krieger
is the editor for
Journal of Pure
Power, an online
publication that
delivers sciencebased information in a manner
easy to understand by athletes
and coaches.
REFERENCES
1. Bagenhammar S and Hansson EE.
Repeated sets or single set of resistance
training: A systematic review. Adv
Physiother 9: 154160, 2007.
2. Borst SE, De Hoyos DV, Garzarella L,
Vincent K, Pollock BH, Lowenthal DT, and
Pollock ML. Effects of resistance training
on insulin-like growth factor-I and IGF
binding proteins. Med Sci Sports Exerc
33: 648653, 2001.
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