Aim:The purpose of this study was to compare the effects of 1-set and 3-set resistance training on muscular strength of upper-body and lower-body in untrained men.
Method: For this reason, 18 untrained college students of Guilan University participate in this study as subject. Subjects were randomly assigned to either the 1-set group (n=9), or the 3-set group (n=9). Subjects trained 3 days per week for 8 weeks. Training intensity was the same for both groups (8RM). At the beginning and the end of the study muscular strength was measured using one repetition maximum test (1RM) in two upper-body exercises (chest press and biceps curl) and two lower-body exercises (leg extension and leg curl). Data was analyzed using paired t-test for within group’s comparison, and unpaired t-test for between-groups comparison.
Results: After 8 weeks, muscular strength significantly increased in all of upper-body and lower-body exercises in both groups (P<0.05). The increase in muscular strength in the lower-body exercises was significantly higher in the 3-set group than 1-set group (P<0.05); while no significant difference observed between groups in upper-body exercises.
Conclusion: The results demonstrate that 3-set resistance training is superior to 1-set resistance training with regard to strength gains in the lower-body muscles; while no difference exists between 1- and 3-set training with regard to strength gains in upper-body muscles in untrained men.
Key words: Resistance training, Upper-body Muscles, Lower-body muscles,
Untrained men