Modifying Set Numbers: 1, 3, or 5 Sets - How Many Shall We do per Exercise in 2015? First Study to Investigate Potential Benefits of 5 Sets in the Long (6 Months) Run
I have to admit. I am surprised that the total lean mass didn't but the sleeve size of the subjects did benefit from increasing the number of sets from 1 to 3 and from 3 to 5 sets. For legs this would have been something I would have expected. For arms, which are trained with almost every other exercise? No, not really. With their latest study, scientists from the University of Rio Grande do Sul, the University of Wisconsin-Eau Claire and the Federal Universities of Rio de Janeiro and Maranhão tried to fill the gap that exists with respect to studies comparing the effects of multiple sets, greater than 3-sets, on strength and muscle hypertrophy over long training periods. Accordingly, the aim of the study was to compare the effects of 1, 3 and 5-sets on the changes in the muscle strength and endurance, muscle hypertrophy, vertical jump performance and body composition over the course of a six months standardized training regimen. The hypotheses of the study was that multiple ...