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Acute Variables: Sets Per Muscle Group Audio

One-set per muscle group (2 sets/lower body muscle group) is recommended during an initial training period (6-12 weeks), followed by a progressive increase up to 3 - 4 sets per muscle group. Individuals with the goal of optimizing hypertrophy, strength, and/or power should likely not exceed 5-6 sets/muscle group. 

Acute Variables: Sets Per Muscle Group

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This course discusses how many sets per muscle group per session is ideal, and how many sets per muscle group per week is optimal for continued improvement. Further this course includes detailed recommendations based on training experience, training frequency, and training volume, and modifications for novice exercisers, experienced exercisers, athletes, and elderly exercisers. The topics discussed include 1-set/exercise versus multiple-sets/exercise, smaller muscle groups versus larger muscle groups, compound exercises versus single-joint exercises, full-body programs versus split routines, and fat loss program versus muscle gain or strength gain programs (e.g. body composition, strength training, hypertrophy training (e.g. muscle gain), and power).

Some findings from the included systematic review resulted in counter-intuitive, or at least less conventional recommendations. For example, 1-set/exercise and multiple-sets/exercise may be equally beneficial during an initial training period (6-16 weeks), especially for upper body muscles, single-joint exercises, aquatic exercise, novice exercisers, post-menopausal females, and/or older exercisers. Further, there is an upper limit to the recommended number of sets/muscle group, as research suggests individuals with the goal of optimizing hypertrophy, strength, and/or power should not exceed 5-6 sets/muscle group/session, and there may be little difference between 3 - 6 sets/muscle group/session (diminishing returns). (It is possible that higher training volumes with sets performed to muscle failure may result in more muscle damage than the body can adapt to, regardless of the body part, rest interval, or the use of different exercises).

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider acute variables essential knowledge for optimal exercise programming, and sets/muscle group/session is one of those acute variables. This course is part of our continued effort to optimize “acute variable” recommendations.

Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

One-set/muscle group (2 sets/lower body muscle group) is recommended during an initial training period (6-12 weeks) for novice exercisers, followed by a progressive increase up to 3 - 4 sets/muscle group/session. Individuals with the goal of optimizing hypertrophy, strength, and/or power should likely not exceed 5-6 sets/muscle group/session. Adding more than 3 - 4 sets/muscle group results in relatively small increases in performance, suggesting advanced exercisers should consider increasing other relevant variables (e.g. velocity, load, reps, time-under-tension, etc.) before exceeding 3 sets/muscle group. Additionally, the number of sets/muscle group should decrease when introducing power exercises (e.g. ballistic or plyometric exercises) or supersets.

 1 - 2 sets/upper body muscle group, 2-3 sets/lower body muscle group

"Sets per Exercise" versus "Sets per Muscle Group":

 In this course and review, these two terms are interchangeable. The gross majority of research investigating sets/exercise include programs with 1 exercise/muscle group. Further, the few studies that include multiple exercisers/muscle group demonstrate that these routines provide no additional benefit.

"Sets per Session" versus "Sets per Week":

 It is likely reasonable to assume that the recommendations above are based on a program that includes 2 sessions/muscle group/week, on non-consecutive days. That is the recommended number of sets per muscle group per week is simply twice the number of sets recommended above. Note, 3 sessions/muscle/week may be beneficial when performing low-intensity (low load/velocity) strength training programs, and/or during corrective exercise or rehabilitation programs. However, frequency is covered in more detail in an upcoming course "Acute Variables: Frequency"

1-2 sets/upper body muscle group, 2-3 sets/lower body muscle group

Total Body Strength Endurance/Stability Routine:

If you add a "Total Body" exercise and a "Leg Exercise", but you do not repeat the upper body movement targeted in the "Total Body" exercise, you will create a routine with 2 exercises for the lower body and 1 set for each upper body muscle group.

Course Description: Acute Variables: Sets Per Muscle Group

Course Summary Webinar: Sets Per Muscle Group

Study Guide Acute Variables: Sets Per Muscle Group

Course Study Guide: Acute Variables: Sets Per Muscle Group

 In this course and review, these two terms are interchangeable. The gross majority of research investigating sets/exercise include programs with 1 exercise/muscle group. Further, the few studies that include multiple exercises/muscle group demonstrate that these routines provide no additional benefit.

 It is likely reasonable to assume that the recommendations above are based on a program that includes 2 sessions/muscle group/week, on non-consecutive days. That is the recommended number of sets per muscle group per week is simply twice the number of sets recommended above. Note, 3 sessions/muscle/week may be beneficial when performing low-intensity (low load/velocity) strength training programs, and/or during corrective exercise or rehabilitation programs. However, frequency is covered in the course "Acute Variables: Frequency and Recovery Between Sessions".

Position Statement and Definitions: Sets per Muscle Group

Testosterone, Cortisol, Human Growth Hormone (HGH), and Lactate Concentrations: 

Post-exercise serum concentrations of testosterone, HGH, and cortisol likely increase with additional sets/exercise; however, peak concentrations are likely reached with relatively modest exercise volumes and intensities. Further, a progressive increase in sets/exercise over several months of training may result in a modest increase in resting testosterone and HGH, and a resting decrease in cortisol. Lactate concentrations are likely to increase with additional sets/exercise or increases in load; however, lactate concentrations are also significantly influenced by rest between sets.

 Resistance training for 12+ weeks may result in an increase in resting serum concentrations of IGF-1; however, the magnitude of the increase may not be influenced by additional sets/exercise.

Protein Synthesis and Satellite Cell Concentration: 

Additional sets/exercise (and/or increased load) may result in a significant increase in markers of post-exercise protein synthesis.

If an individual exhibits impaired glucose sensitivity then additional sets/exercise may have a positive effect on post-exercise and post-meal insulin and glucose concentrations; however, an individual with normal glucose sensitivity is unlikely to exhibit any change. Further, healthy individuals training for 11+ weeks with additional sets/exercise may exhibit larger decreases in glycated hemoglobin (HbA1c%), IL-6, resting and post-exercise glucose, resting fasting triglycerides, and c-reactive protein, but are unlikely to exhibit changes in cholesterol (total cholesterol, LDL, HDL, or LDL/HDL ratio).

Cardiovascular Changes, Respiratory Changes, and Energy Expenditure.

 Additional sets/exercise are likely to result in a significant increase in HR, respiratory rate, relative VO2, respiratory exchange ratio, caloric expenditure, and an increase in excess post-exercise oxygen consumption (EPOC) for up to 24 hours.

Additional sets/exercise may result in larger improvements in body composition (increase in lean mass and decrease in body fat percentage) when the training duration is longer than 12 weeks, and the difference is likely to increase with longer durations.

 One-set/exercise and multiple-sets/exercise may be equally beneficial during an initial training period (6-16 weeks) for the following: upper body muscles, single-joint exercises, aquatic exercise, novice exercisers, post-menopausal females, and older exercisers. Experienced exercisers performing longer-duration programs (12+ weeks) may achieve significantly larger increases in strength (50%) and hypertrophy from multiple-sets/exercise, and may exhibit a decrease in strength and hypertrophy from 1-set/exercise.

 Novice and experienced exercisers performing strength training (no plyometric or ballistic exercises) with 1 set/exercise or multiple-sets/exercise, are likely to exhibit similar increases in power (vertical jump height, counter-movement jump, and bench press throw). As discussed in our course "

Power (High-Velocity) Training: Introduction

" it is likely that plyometric or ballistic exercise is necessary for optimizing power training. Further, starting a program with multiple-sets/exercise is not ideal for improving power performance (counter-movement jump height), and high volumes of exercise (6+ sets/muscle group) may reduce power performance, perhaps due to a transition of type IIx fibers to type IIa fibers.

 Novice exercisers may exhibit similar improvements in hypertrophy, strength, and power, following 1-set or multiple-sets/exercise for the first 6-12 weeks of a resistance training program.

 Young healthy exercisers (novice or experienced) are likely to benefit (e.g. strength, power, hypertrophy); from more sets/muscle group for lower body exercises, when compared to upper body exercises.

Progressive Increase in Sets/Exercise Ideal for Continuous Improvement: 

A progressive increase in sets/exercise may be ideal for continuous improvements including testosterone and cortisol concentrations, changes in body composition, hypertrophy, muscle endurance, 1-RM strength, and power (vertical jump height, tennis serve velocity, and Wingate anaerobic test). Further, adding sets/exercise after the initial training period may be necessary to achieve the largest possible benefits (e.g. lean body mass, strength, power)

Upper Limit of Sets/Exercise (Muscle Group): 

Individuals with the goal of optimizing hypertrophy, strength, and/or power should not exceed 5-6 sets (3-5 super-sets)/muscle group/session. Further, there may be little difference between 3 - 6 sets/muscle group/session (diminishing returns).

1-Page Research Summary: Sets Per Muscle Group: 

Research Summary: Physiology

The pulminary circuit of the body, including the lungs, arteries, and veins

Research Summary: Cardiovascular and Respiratory Improvements, Energy Expenditure, and Body Composition

Skeletal muscle fibers of the body which can undergo hypertrophy

Research Summary: Hypertrophy, Strength, and Power

Research Summary: Practical Applications and Miscellaneous

Research Summary: Sets per Muscle Group

Testosterone, Cortisol, Human Growth Hormone (HGH), and Lactate Concentrations

Insulin-like Growth Factor 1 (IGF-1)

ATPase Staining of a Muscle Cross-Sectional Area

Protein Synthesis and Satellite Cell Concentration

Glucose, Insulin, and Triglycerides

Physiology: Sets per Muscle Group

Cardiovascular Response to a Single Session

Research has investigated the influence of sets/exercise on the cardiovascular system. As mentioned above, Cintineo et al. compared 19 experienced male exercisers (age: 21.11 ± 2.5 years) randomly assigned to volume-equated (time under tension) protocols of 1 set/exercise with a slow (4:0:2) tempo, or 3 sets/exercise with a faster (1:0:1) tempo. All participants performed a lower body resistance training program, with 10-RM/set, and 90 sec rest between sets. The findings demonstrated that HR between sets was higher for the 1 set/slower protocol, but peak HR was higher for the 3 set/faster protocol (3). 

An RCT by Polito et al. compared 24 experienced exercisers (age: 23 ± 1 years) randomly assigned to a control group (no additional activity), bicep curls group, or leg extensions group. The exercise groups either performed 6 sets/exercise or 10 sets/exercise (on separate days), with 10 reps/set, 12 RM loads, and 2 min rest between sets. The study demonstrated that only 10 sets of leg extensions resulted in a significant post-exercise decrease in systolic blood pressure (for 60 minutes), and a significant decrease in mean arterial pressure (for 30 minutes) (25). 

A study by Fiqueiredo et al. compared 11 experienced exercisers (age: 26.1 ± 3.6 years) performing 1 set, 3 sets, or 5 sets/exercise on separate days. All exercisers performed a full body routine (bench press, lat pull downs, shoulder press, bicep curls, triceps extensions, leg press, leg extension, and leg curls), 8-10 reps/set, 70% of 1-RM load, 2 min rest between sets. The findings demonstrated significant decreases in systolic blood pressure, mean arterial pressure, and heart rate variability during the 60 min following the 3 sets and 5 sets/exercise protocols. The 5 sets protocol resulted in the largest decreases (26). 

These studies suggest that faster rep tempos or additional sets/exercise may result in higher peak HRs between sets; however, slower tempos and longer time-under-tension may result in higher average HRs between sets. Further, additional sets/exercise may result in larger changes in post-exercise blood pressure, including a significant decrease in average systolic blood pressure for up to 60 minutes, and average arterial pressure for up to 30 minutes.

Cardiovascular Improvements Following Weeks of Training

Research suggests that cardiovascular improvements following weeks or months of training may be influenced by additional sets/exercise. 

A study by Esquivel et al. compared 35 novice exercisers (age: 22 ± 1.89 years) randomly assigned to a 1 set/exercise group or a 3 sets/exercise group. Both groups performed an 8-station full-body circuit training program (Station 1: biceps curls, triceps extensions, and punch-outs; Station 2: knee flexions, knee extensions, and calf raises; Station 3: pullbacks, and pullovers; Station 4: squats and step lunges; Station 5: bench press and military press; Station 6: seated row and lat pull downs; Station 7: pull and jerk, and situps; Station 8: back extension - McKenzie exercises) for 5 weeks, 3x/week, and 8-12 RM/set. The findings demonstrated that both groups exhibited significant but similar increases in strength, and similarly exhibited no change in forearm reactive hyperemic blood flow, venous capacitance, and outflow. However, the individuals with the lowest vascular values exhibited some improvement (no statistical difference between groups) (27). 

An RCT by Polito et al compared 38 novice exercisers with hypertension (age: 58.1 ± 2 years) randomly assigned to a control group (no additional activity), 1 set/exercise group, or 3 sets/exercise group. The exercise groups completed a full body routine (bench press, leg press, knee extensions, and lat pulldowns) for 12 weeks, 3x/week, 12-15 reps/set, and 60-90 sec rest between sets. The findings demonstrated that both groups exhibited similar increases in strength, but only the 3 sets/exercise group exhibited a decrease in resting blood pressure (28). 

A study by Abrahin et al. compared 30 elderly (age: 60 - 80 years) deconditioned individuals with a history of exercise experience, performing a full body routine (bench press, deadlifts, unilateral rows, standing calf raises, and lower abdominal exercises) for 12 weeks, 2x/week, 8-12 RM/set, 1.5 - 2 min rest between sets, and either 1 set/exercise with a moderate (2:0:2) tempo, or 3 sets/exercise with a fast (1:0:1) tempo. The findings demonstrated that both groups exhibited similar improvements in strength, functional outcome measures (sit-and-stand test), and maximal inspiratory and maximal expiratory pressure (29). 

These studies suggest that individuals with assessed cardiovascular deficits, following strength training for 5-12 weeks, may exhibit significant improvements (vascular response to exercise, decrease in resting blood pressure, and maximum inspiratory and expiratory pressure); however, the magnitude of improvement may not be influenced by additional sets/exercise.

Cardiovascular and Respiratory Improvements: Sets per Muscle Group

Additional sets/exercise is likely to have a significant effect on caloric expenditure. 

Mookerjee et al. compared 12 male and 12 female experienced exercisers (age: 21.4 ± 1.3 years) performing 1-set/exercise and 3 sets/exercise protocols on separate days. Both protocols included an upper body routine (bench press, lat pull-downs, military press, triceps pushdowns, and biceps curls) with 70% of 1-RM loads, 10 reps/set, a moderate (2:0:1-2) tempo, 3 min rest between exercises, and 2 min rest between sets. The findings demonstrated that both protocols resulted in a similar rate of energy expenditure; however, heart rate (HR), respiratory rate, relative Vo2, respiratory exchange ratio, and minute ventilation were significantly higher for the 3 sets/exercise protocol. Further, men burned a significantly larger number of calories than women (30).

 In several publications from an RCT mentioned above, Correa et al. compared 39 post-menopausal novice female exercisers (age: 59.5 ± 4.8 years) randomly assigned to a control group (no additional activity), a 1-set/exercise group, or a 3 sets/exercise group. The findings demonstrated that energy expenditure, excess post-exercise oxygen consumption (EPOC), and post-exercise fat oxidation were significantly higher for the 3/set exercise group when measured 16 hours after the last session (20-22). 

However, a study by Heden et al. compared 8 overweight novice exercisers (age: 21.0 ± 1.5 years) who completed 1 set/exercise and 3 sets/exercise protocols on separate days. Both days included a full body program (leg press, leg curls, calf raises, bench press, lat pull-downs, shoulder press, biceps curls, triceps extensions, abdominal crunches, and back extensions) performed as 3 circuits of 3-4 exercises, 10 RM/set, 30-sec rest between exercises, 4 min rest between circuits, and a slow (4:0:2) tempo. Both protocols resulted in similar increases in respiratory exchange ratio and resting caloric expenditure at 24, 48, and 72 hours post-exercise (31). 

Last, a study by Haddock et al. compared 15 experienced female exercisers (age: 24.2 + 1.2 years) performing 1/set exercise and 3 sets/exercise on separate days. Both protocols included a full body program of 9 exercises (bench press, leg press, lat pulldowns, leg curls, overhead press, knee extensions, bicep curls, tricep pulldowns, and crunches) with 8-RM loads, reps until failure/set, and either 1 set/exercise or 3 sets/exercise. The findings demonstrated that 3 sets/exercise resulted in a larger increase in energy expenditure during the routine; however, both protocols resulted in similar EPOC (32). 

In summary, these studies imply that additional sets/exercise are likely to result in a significant increase in HR, respiratory rate, relative VO2, respiratory exchange ratio, caloric expenditure, and initial EPOC (less than 24 hours). However, it is unlikely that additional sets/exercise has a significant effect on EPOC and resting metabolic rate more than 24 hours post-exercise.

Image of the effect circuit training has on Excess Post-Exercise Oxygen Consumption

Energy Expenditure, Excess Post-Exercise Oxygen Consumption, and Fat Oxidation: Sets per Muscle Group

Skinfold calipers are one method which individuals use to measure body fat percentages

No Change in Body Fat Percentage

Significant Differences in Body Fat Percentage

Body Composition: Sets per Muscle Group

Abdominial muscle hypertrophy

Additional Sets per Exercise Does Not Increase Hypertrophy

Additional Sets per Exercise Results in Similar Increases in Hypertrophy

Additional Sets per Exercise Results in Significant Increases in Hypertrophy

Lunges, a common exercise used to help increase strength in the lower body

Similar Initial Differences and Differences between Upper and Lower Body

Hypertrophy (Cross Sectional Area): Sets per Muscle Group

An example of a multijoint exercise

Additional Sets per Exercise Does Not Increase Strength

Trainer working with an older client

Additional Sets per Exercise Results in More Strength: Adult Novice Exercisers

Additional Sets per Exercise Results in More Strength: Older Novice Exercisers

A lunge being performed by a client for lower body strength training

Additional Sets per Exercise Results in More Strength: Adult Experienced Exercisers

Strength: Sets per Muscle Group

Additional Sets/Exercise Results in Similar Increases in Power

Starting with Multiple-sets/Exercise may Reduce Power

Power: Sets per Muscle Group

Progressive Increase in Sets/Exercise Ideal for Continuous Improvement

Progressive Increase in Sets/Exercise: Sets per Muscle Group

Similar Outcomes Following Moderate and High-Volume Training

Better Outcomes Following Moderate Volume for Lower Body

Better Outcomes Following Moderate Volume (Even 1 Session/Week)

Upper Limits: Sets Per Exercise

Similar Results

Superior Results

Initial Training Period: Sets Per Muscle Group

A weightlifter performing a deadlift exercise

More Sets for the Lower Extremity

More Sets for the Lower Extremity: Sets Per Muscle Group

Range of Motion (ROM)

Aquatic Exercise

Range of Motion and Aquatic Exercise: Sets Per Muscle Group

Upper Body Hypertrophy (Strength/Stability Supersets)

Moderate (75-90% 1-RM)/Light (60-75% 1-RM)

 3 minutes (alternatively, can be performed in a circuit)

Sample Programs: Sets Per Muscle Group

Physiology: Testosterone, Cortisol, Human Growth Hormone (HGH), and Lactate Concentrations

Smilios, I., Pilianidis, T., Karamouzis, M. and Tokmakidis, S. P. (2003) Hormonal responses after various resistance exercise protocols. Medicine and Science in Sports and Exercise, 35(4), 644-654, doi: 10.1249/01.MSS.0000058366.04460.5F

Mulligan, S. E., Fleck, S. J., Gordon, S. E., Koziris, L. P., Triplett-McBride, T. and Kraemer, W. J. (1996) Influence of resistance exercise volume on serum growth hormone and cortisol concentrations in women. Journal of Strength and Conditioning Research, 10(4), 256-262

Cintineo, H. P., Freidenreich, D. J., Blaine, C. M., Cardaci, T. D., Pellegrino, J. K. and Arent, S. M. (2018) Acute physiological responses to an intensity-and time-under-tension-equated single- vs. multiple-set resistance training bout in trained men. Journal of Strength and Conditioning Research, 32(12), 3310-3318

Craig, B. W. and Kang, H. Y. (1994) Growth hormone release following single versus multiple sets of back squats: total work versus power. 

Journal of Strength and Conditioning Research, 8

Ostrowski, K. J., Wilson, G. J., Weatherby, R., Murphy, P. W., & Lyttle, A. D. (1997). The effect of weight training volume on hormonal output and muscular size and function. 

Journal of strength and Conditioning Research

Marx, J. O., Ratamess, N. A., Nindl, B. C., Gotshalk, L. A., Volek, J. S., Dohi, K., Bush, J. A., Gomez, A. L., Mazetti, S. A., Fleck, S. J., Hakkinen, K., Newton, R. U. and Kramer, W. J. (2001) Low-volume circuit versus high-volume periodized resistance training in women. 

Medicine and Science in Sports and Exercise, 33

Nunes, P. R. P, Barcelos, L. C., Oliveira, A. A., Furlanetto Jr., R., Martins, F. M., Resende, E. A. M. R. and Orsatti, F. L. (2019) Muscular strength adaptations and hormonal responses after two different multiple-set protocols of resistance training in postmenopausal women. 

Journal of Strength and Conditioning Research, 33

Physiology: Insulin-like Growth Factor 1 (IGF-1) (and 6-7)

Borst, S. E., de Hoyos, D. V., Garzarella, L., Vincent, K., Pollock, B. H., Lowenthal, D. T. and Pollock, M. L. (2001) Effects of resistance training on insulin-like growht factor-I and IGF binding proteins. 

Medicine and Science in sports and Exercise, 33

Cunha, P. M., Nunes, J. P., Tomeleri, C. M., Nascimento, M. A., Schoenfeld, B. J., Antunes, M., Gobbo, L. A. Teixeira, D. and Cyrino, E. S. (2020) Resistance training performed with single and multiple sets induces similar improvements in muscular strength, muscle mass, muscle quality, and IGF-1 in older women: a randomized controlled trial. 

Journal of Strength and Conditioning Research, 34

Physiology: Protein Synthesis and Satellite Cell Concentration

Terzis, G., Spengos, K., Mascher, H., Georgiadis, G., Manta, P. and Blomstrand, E. (2010) The degree of p70S6k and S6 phosphorylation in human skeletal muscle response to resistance exercise depends on the training volume. European Journal of Applied Physiology, 110, 835-843, doi: 10.1007/s00421-010-1527-2

Burd, N. A., Holwerda, A. M., Selby, K. C., West, D. W., Staples, A. W., Cain, N. E., ... & Phillips, S. M. (2010). Resistance exercise volume affects myofibrillar protein synthesis and anabolic signalling molecule phosphorylation in young men. The Journal of physiology, 588(16), 3119-3130.

Ahtiainen, J. P., Walker, S., Silvennoinen, M., Kyröläinen, H., Nindl, B. C., Häkkinen, K., ... & Hulmi, J. J. (2015). Exercise type and volume alter signaling pathways regulating skeletal muscle glucose uptake and protein synthesis. European journal of applied physiology, 115(9), 1835-1845.

Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. 

Hanssen, K. E., Kvamme, N. H., Nilsen, T. S., Ronnestad, B., Ambjornsen, I. K., Norheim, F., Kadi, F., Hallen, J., Drevon, C. A. and Raastad, T. (2012) The effect of strength training volume on satellite cells, myogenic regulatory factors, and growth factors. 

Scandinavian Journal of Medicine and Science in Sports, doi: 10.1111/j31600-0838.2012.01452.x

Hammarstrom, D., Ofsteng, S., Koll, L., Hanestadhaugen, M., Hollan, I., Apro, W., Whist, J. E., Ronnestad, B. R. and Ellefsen, S. (2020) Benefits of higher resistance-training volume are related to ribosome biogensis. 

Journal of Physiology, 543-565, doi: 10.1101/666347

Turner, D., Luzio, S., Gray, B. J., Dunseath, G., Rees, E. D., Kilduff, E. D., Campbell, M. D., West, D. J., Bain, S. C. and Bracken, R. M. (2014) Impact of single and multiple sets of resistance exercise in type I diabetes. 

Scandinavian Journal of Medicine and Science in Sports, 25

Black, L. E., Swan, P. D. and Alvar, B. A. (2010) Effects of intensity and volume on insulin sensitivity during acute bouts of resistance training. 

Journal of Strength and Conditioning Research, 24

Zafeiridis, A., Goloi, E., Petridou, A., Dipla, K., Mougios, V. and Kellis, S. (2007) Effects of low- and high-volume resistance exercise on postprandial lipaemia. 

British Journal of Nutrition, 97, 471-477

Shannon, K. A., Shannon, R. M., Clore, J. N., Gennings, C., Warren, B. J. and Potteiger, J. A. (2005) Resistance exercise and postprandial lipemia: the dose effect of differing volumes of acute resistance exercise bouts. 

Metabolism Clinical and Experimental, 54, 756-763

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Official Journal of the American Aging Association, 36

Correa, C. S., Teixeira, B. C., Bittencourt, A., Lemos, L., Marques, N. R., Radaelli, R., Kruger, R. L., Reischak-Oliveira, A. and Pinto, R. S. (2014) Effects of high and low volume strength training on muscle strength, muscle volume and lipid profile in postmenopausal women. 

Journal of Exercise Science & Fitness, 12, 62-67

Correa, C. S., Teixeira, B. C., Cobos, R. C. R., Macedo, R. C. O., Kruger, R. L., Carteri, R. B. K., ... & Reischak-Oliveira, Á. (2015). High-volume resistance training reduces postprandial lipaemia in postmenopausal women. 

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Journal of Strength and Conditioning Research, 35

Acute Variables: Sets Per Muscle Group

Related Courses:

Course Description: Acute Variables: Sets Per Muscle Group

Course Summary Webinar: Sets Per Muscle Group

Course Study Guide: Acute Variables: Sets Per Muscle Group

Position Statement and Definitions: Sets per Muscle Group

1-Page Research Summary: Sets Per Muscle Group:

Research Summary: Sets per Muscle Group
4 Sub Sections

Physiology: Sets per Muscle Group
4 Sub Sections

Cardiovascular and Respiratory Improvements: Sets per Muscle Group

Energy Expenditure, Excess Post-Exercise Oxygen Consumption, and Fat Oxidation: Sets per Muscle Group

Body Composition: Sets per Muscle Group
2 Sub Sections

Hypertrophy (Cross Sectional Area): Sets per Muscle Group
4 Sub Sections

Strength: Sets per Muscle Group
4 Sub Sections

Power: Sets per Muscle Group
2 Sub Sections

Progressive Increase in Sets/Exercise: Sets per Muscle Group
1 Sub Section

Upper Limits: Sets Per Exercise
3 Sub Sections

Initial Training Period: Sets Per Muscle Group
2 Sub Sections

More Sets for the Lower Extremity: Sets Per Muscle Group
1 Sub Section

Range of Motion and Aquatic Exercise: Sets Per Muscle Group
2 Sub Sections

Sample Programs: Sets Per Muscle Group

Bibliography

Related Courses:

Comments

Guest

Acute Variables: Sets Per Muscle Group

Related Courses:

Course Description: Acute Variables: Sets Per Muscle Group

Course Summary Webinar: Sets Per Muscle Group

Course Study Guide: Acute Variables: Sets Per Muscle Group

Position Statement and Definitions: Sets per Muscle Group

1-Page Research Summary: Sets Per Muscle Group:

Research Summary: Sets per Muscle Group4 Sub Sections

Physiology: Sets per Muscle Group4 Sub Sections

Cardiovascular and Respiratory Improvements: Sets per Muscle Group

Energy Expenditure, Excess Post-Exercise Oxygen Consumption, and Fat Oxidation: Sets per Muscle Group

Body Composition: Sets per Muscle Group2 Sub Sections

Hypertrophy (Cross Sectional Area): Sets per Muscle Group4 Sub Sections

Strength: Sets per Muscle Group4 Sub Sections

Power: Sets per Muscle Group2 Sub Sections

Progressive Increase in Sets/Exercise: Sets per Muscle Group1 Sub Section

Upper Limits: Sets Per Exercise3 Sub Sections

Initial Training Period: Sets Per Muscle Group2 Sub Sections

More Sets for the Lower Extremity: Sets Per Muscle Group1 Sub Section

Range of Motion and Aquatic Exercise: Sets Per Muscle Group2 Sub Sections

Sample Programs: Sets Per Muscle Group

Bibliography

Related Courses:

Comments

Guest

Research Summary: Sets per Muscle Group
4 Sub Sections

Physiology: Sets per Muscle Group
4 Sub Sections

Body Composition: Sets per Muscle Group
2 Sub Sections

Hypertrophy (Cross Sectional Area): Sets per Muscle Group
4 Sub Sections

Strength: Sets per Muscle Group
4 Sub Sections

Power: Sets per Muscle Group
2 Sub Sections

Progressive Increase in Sets/Exercise: Sets per Muscle Group
1 Sub Section

Upper Limits: Sets Per Exercise
3 Sub Sections

Initial Training Period: Sets Per Muscle Group
2 Sub Sections

More Sets for the Lower Extremity: Sets Per Muscle Group
1 Sub Section

Range of Motion and Aquatic Exercise: Sets Per Muscle Group
2 Sub Sections