Acute Variables: Sets Per Muscle Group

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.

Pre-approved credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This Course Includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Case Study and Sample Routine
• Practice Exam
• Pre-approved 3 Credit Final Exam

Additional Courses:

• Acute Variables: Repetition Tempo
• Acute Variables: Repetition Range
• Acute Variables: Rest Between Sets
• Acute Variables: Circuit Training

Position Statement:

• 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.

General Recommendation:

• A progressive increase from 1-5 sets/muscle group/session

Specific Recommendations:

• Novice Exercisers (6-12 weeks): 1 - 2 sets/upper body muscle group, 2-3 sets/lower body muscle group
• Experienced Exercercisers: 2-5 sets
• Power Exercises (Plyometric/Ballistic): 1-4 sets
• Supersets: 1-4 sets

Definitions:

• "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"
  • Sets per Muscle Group per Week
    • Novice Exercisers (6-12 weeks): 2-4 sets
    • Experienced Exercercisers: 4-10 sets
    • Power Exercises: 2-8 sets
    • Supersets: 2-8 sets

Sample Programs

Novice Exerciser Routine:

• Goal: Initial Training Period

Acute Variables:

• Load: Lighter (60-75% of 1-RM)
• Reps/set: 12-20 reps
• Sets/exercise (circuits): 1-2 sets/upper body muscle group, 2-3 sets/lower body muscle group
• Rest between exercises: 1-3 minutes
• Training Time: 20 – 45 minutes (excluding warm-up).

Total Body Strength Endurance/Stability Routine:

Note: 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.

• Total Body: Squat to Row
• Chest: Push-up on Knees
• Back: Floor Cobra
• Shoulders: Scaption
• Legs: Frontal Plane Step Ups

Bibliography

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

1. 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
2. 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
3. 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
4. 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(4), 270-275
5. 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, 11, 148-154.
6. 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(4), 635-643
7. 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(5), 1276-1285
   • Physiology: Insulin-like Growth Factor 1 (IGF-1) (and 6-7)
8. 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(4), 648-653
9. 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(4), 1008-1016
   • Physiology: Protein Synthesis and Satellite Cell Concentration
10. 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
11. 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.
12. 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.
13. 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. Journal of applied physiology, 113(1), 71-77.
14. 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
15. 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
    • Glucose, Insulin, and Triglycerides
16. 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(1), doi: 10.1111/sms.12202
17. 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(4), 1109-1116.
18. 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
19. 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
20. Correa, C. S., Teixeira, B. C., Macedo, R. C. O., Bittencourt, A., Kruger, R. L., Gross, J. S., Pinto, R. S. and Reischak-Oliveira, A. (2014) Resistance exercise at variable volume does not reduce postprandial lipemia in postmenopausal women. Official Journal of the American Aging Association, 36(2), 869-879
21. 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
22. 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. Journal of sports sciences, 33(18), 1890-1901.
23. Nunes, P. R. P., Barcelos, L. C., Oliveira, A. A., Junior, R. F., Martins, F. M., Orsatti, C. L., Resende, E. A. M. R. and Orsatti, F. L. (2016) Effect of resistance training on muscular strength and indicators of abdominal adiposity, metabolic risk, and inflammation in postmenopausal women: controlled and randomized clinical trial of efficacy of training volume. Age, 38(40), doi: 10.1007/s11357-016-9901-6.
24. Cunha, P. M., Tomeleri, C. M., Nascimento, M. A., Mayhew, J. L., Fungari, E., Cyrino, L. T., Barbosa, D. S., Venturini, D. and Cyrino, E. S. (2021) Comparison of low and high volume of resistance training on body fat and blood biomarkers in untrained older women: a randomized clinical trial. Journal of Strength and Conditioning Research, 35(1), 1-8.
    • Cardiovascular and Respiratory Improvements (and 3)
25. Polito, M. D. and Farinatti, P. T. V. (2009) The effects of muscle mass and number of sets during resistance exercise on postexercise hypotension. Journal of Strength and Conditioning Research, 23(8), 2351-2357
26. Figueiredo, T., Rhea, M. R., Peterson, M., Miranda, H., Bentes, C. M., de Ribeiro dos Reis, V. and Simao, R. (2015) Influence of number of sets on blood pressure and heart rate variability after a strength training session. Journal of Strength and Conditioning Research, 29(6), 1556-1563.
27. Arce Esquivel, A. A. and Welsch, M. A. (2007) High and low volume resistance training and vascular function. International Journal of Sports Medicine, 28, 217-221.
28. Polito, M. D., Papst, R. and Goessler, K. (2020) Twelve weeks of resistance training performed with different number of sets: effects on maximal strength and resting blood pressure of individuals with hypertension. Clinical and Experimental Hypertenxion, 43(2), 164-168, doi: 10.1080/10641963.2020.1833024
29. Abrahin, O., Rodrigues, R. P., Nascimento, V. C., da Silva-Grigoletto, M. E., Sousa, E. C. and Marcal, A. C. (2014) Single- and multiple-set resistance training improves skeletal and respiratory muscle strength in elderly women. Clinical Interventions in Aging, 9, 1775-1782.
    • Energy Expenditure, Excess Post-Exercise Oxygen Consumption, and Fat Oxidation (and 20-22)
30. Mookerjee, S., Welikonich, M. J., & Ratamess, N. A. (2016). Comparison of energy expenditure during single-set vs. multiple-set resistance exercise. The Journal of Strength & Conditioning Research, 30(5), 1447-1452.
31. Heden, T., Lox, C., Rose, P., Reid, S. and Kirk, E. P. (2011) One-set resistance training elevates energy expenditure for 72 h similar to three sets. European Journal of Applied Physiology, 111, 477-484, doi: 10.1007/x00421-010-1666-5
32. Haddock, B. L. and Wilkin, L. D. (2006) Resistance training volume and post exercise energy expenditure. International Journal of Sports Medicine, 27, 143-148
    • Sets/Exercise and Body Composition (and 6, 23)
33. Bickel, S. M., Shatzer, J. L. and Van Meter, S. B. (2007) Single-set versus multiple-set resistance training in college-aged females. Journal of Undergraduate Kinesiology Research, 3(1), 1-8.
34. Ribeiro, A. S., Schoenfeld, B. J., Pina, F. L., Souza, M. F., Nascimento, M. A., dos Santos, L., ... & Cyrino, E. S. (2015). Resistance training in older women: Comparison of single vs. multiple sets on muscle strength and body composition. Isokinetics and Exercise Science, 23(1), 53-60.
35. Galvao, D. A., & Taaffe, D. R. (2005). Resistance exercise dosage in older adults: single‐versus multiset effects on physical performance and body composition. Journal of the American Geriatrics Society, 53(12), 2090-2097.
36. Kramer, J. B., Stone, M. H., O'Bryant, H. S., Conley, M. S., Johnson, R. L., Nieman, D. C., Honeycutt, D. R. and Hoke, T. P. (1997) Effects of single vs. multiple sets of weight training: impact of volume, intensity, and variation. Journal of Strength and Conditioning Research, 11(3), 143-147
37. Rhea, M. R., Alvar, B. A., Ball, S. D., & Burkett, L. N. (2002). Three sets of weight training superior to 1 set with equal intensity for eliciting strength. The Journal of Strength & Conditioning Research, 16(4), 525-529.
38. Kemmler, W. K., Lauber, D., Engelke, K. and Weineck, J. (2004) Effects of single- vs. multiple-set resistance training on maximum strength and body composition in trained postmenopausal women. Journal of Strength and Conditioning Research, 18(4), 689-694
39. Radaelli, R., Fleck, S. J., Leite, T., Leite, R. D., Pinto, R. S., Fernandes, L., & Simão, R. (2015). Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. The Journal of Strength & Conditioning Research, 29(5), 1349-1358.
40. Barbalho, M. S. M., Gentil, P., Izquierdo, M., Fisher, J., Steele, J. and de Azevedo Raiol R. (2017) There are no no-responders to low or high resistance training volumes among older women. Experimental Gerontology, doi: 10.1016/j.exger.2017.09.003
41. Hass, C. J., Garzarella, L., de Hoyos, D. and Pollock, M. L. (2000) Single versus multiple sets in long-term recreational weightlifters. Medicine and Science in Sports and Exercise, 32(1), 235-242
42. Cunha, P. M., Ribeiro, A. S., Tomeleri, C. M., Schoenfeld, B. J., Silva, A. M., Souza, M. F., Nascimento, M. A., Sardinha, L. B. and Cyrino, E. S. (2017) The effects of resistance training volume on osteosarcopenic obesity in older women. Journal of Sports Sciences, 1564-1571, doi: 10.1080/02640414.2017.1403413
43. Marzolini, S., Oh, P. I., Thomas, S. G. and Goodman, J. M. (2008) Aerobic and resistance training in coronary disease: single versus multiple sets. Medicine and Science in Sports and Exercise, 40(9), 1557-1564
44. Kraemer, W. J., Ratamess, N., Fry, A. C., Triplett-McBride, T., Koziris, L. P., Bauer, J. A., Lynch, J. M. and Fleck, S. J. (2000) Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. The American Journal of Sports Medicine, 28(5), 626-633.
45. Marshall, P. W., McEwen, M., & Robbins, D. W. (2011). Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. European journal of applied physiology, 111(12), 3007-3016.
    • Sets/Exercise and Hypertrophy (and 7, 13, 15, 21-22, 39, 43-44)
46. Munn, J., Herbert, R. D., Hancock, M. J. and Gandevia, S. C. (2005) Resistance training for strength: effect of number of sets and contraction speed. Medicine and Science in Sports and Exercise, 37(9), 1622-1626
47. McBride, J. M., Blaak, J. B., & Triplett-McBride, T. (2003). Effect of resistance exercise volume and complexity on EMG, strength, and regional body composition. European journal of applied physiology, 90(5), 626-632
48. Starkey, D. B., Pollock, M. L., Ishida, Y., Welsch, M. A., Brechue, W. F., Graves, J. E., & Feigenbaum, M. S. (1996). Effect of resistance training volume on strength and muscle thickness. Medicine and science in sports and exercise, 28(0), 10.
49. Correa Barcelos, L., Nunes, P. R. P., de Souza, L. R. M. F., de Oliveira, A. A., Furlanetto, R., Marocolo, M. and Orsatti, F. L. (2015) Low-load resistance training promotes muscular adaptations regardless of vascular occlusion, load, or volume. European Journal of Applied Physiology, doi: 10.1007/s00421-015-3141-9
50. 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(4), 1008-1016.
51. Sooneste, H., Tanimoto, M., Kakigi, R., Saga, N., & Katamoto, S. (2013). Effects of training volume on strength and hypertrophy in young men. The Journal of Strength & Conditioning Research, 27(1), 8-13.
52. Heaselgrave, S. R., Blacker, J., Smeuninx, B., McKendry, J. and Breen, L. (2019) Dose-response relationship of weekly resistance-training volume and frequency on muscular adaptations in trained men. International Journal of Sports Physiology and Performance, 14, 360-368, doi: 10.1123/ijspp.2018-0427
53. Brigatto, F. A., de Medeiros Lima, E., Germano, M. D., Aoki, M. S., Braz, T. V. and Lopes, C. R. (2022) High resistance-training volume enhances muscle thickness in resistance-trained men. Journal of Strength and Conditioning Research, 36(1), 22-30
54. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R. and Alto, A. (2019) Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine and Science in Sports and Exercise, 51(1), 94-103
55. Radaelli, R., Wilhelm, E. N., Botton, C. E., Bottaro, M., Cadore, E. L., Brown, L. E., & Pinto, R. S. (2013). Effect of two different strength training volumes on muscle hypertrophy and quality in elderly women. J Sports Med Phys Fitness, 53(Suppl. 1 to No. 3), 6-11.
56. Radaelli, R., Botton, C. E., Wilhelm, E. N., Bottaro, M., Lacerda, F., Gaya, A., ... & Pinto, R. S. (2013). Low-and high-volume strength training induces similar neuromuscular improvements in muscle quality in elderly women. Experimental gerontology, 48(8), 710-716.
57. Radaelli, R., Botton, C. E., Wilhelm, E. N., Bottaro, M., Brown, L. E., Lacerda, F., ... & Pinto, R. S. (2014). Time course of low-and high-volume strength training on neuromuscular adaptations and muscle quality in older women. Age, 36(2), 881-892.
58. Radaelli, R., Wilhelm, E. N., Botton, C. E., Rech, A., Bottaro, M., Brown, L. E., & Pinto, R. S. (2014). Effects of single vs. multiple-set short-term strength training in elderly women. Age, 36(6), 1-11.
59. Rønnestad, B. R., Egeland, W., Kvamme, N. H., Refsnes, P. E., Kadi, F., & Raastad, T. (2007). Dissimilar effects of one-and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. The Journal of Strength & Conditioning Research, 21(1), 157-163
60. 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
61. Bottaro, M., Veloso, J., Wagner, D., & Gentil, P. (2011). Resistance training for strength and muscle thickness: Effect of number of sets and muscle group trained. Science & Sports, 26(5), 259-264.
62. Paulsen, G., Myklestad, D. and Raastad, T. (2003) The influence of volume of exercise on early adaptations to strength training. Journal of Strength and Conditioning Research, 17(1), 115-120
    • Sets per Exercise and Strength (and 7, 13, 15, 21-22, 27-29, 33-36, 38-39, 42-43, 46-53)
63. Steele, J., Fitzpatrick, A., Bruce-Low, S. and Fisher, J. (2015) The effects of set volume during isolated lumbar extension resistance training in recreationally trained males. PeerJ, doi: 10.7717/peerj.878
64. Cannon, J., & Marino, F. E. (2010). Early-phase neuromuscular adaptations to high-and low-volume resistance training in untrained young and older women. Journal of sports sciences, 28(14), 1505-1514.
65. Abdul Kadir, Z., Nadzalan, A. M., Yusof, S. M., Aiman, S., & Shapie, M. N. M. (2014). Single-versus three-set resistance training on strength and power among untrained men. In Proceedings of the International Colloquium on Sports Science, Exercise, Engineering and Technology 2014 (ICoSSEET 2014) (pp. 177-187). Springer, Singapore.
66. Silvester, L. J., Stiggins, C., McGown, C. and Bryce, G. R. (1981) The effect of variable resistance and free-weight training programs on strength and vertical jump. Strength & Conditioning Journal, 3(6), 30-33.
67. Kelly, S. B., Brown, L. E., Coburn, J. W., Zinder, S. M., Gardner, L. M. and Nguyen, D. (2007) The effect of single versus multiple sets on strength. Journal of Strength and Conditioning Research, 21(4), 1003-1006
68. McGee, D., Jessee, T. C., Stone, M. H. and Blessing, D. (1992) Leg and hip endurance adaptations to three weight-training programs. Journal of Applied Sport Science Research, 6(2), 92-95
69. Humburg, H., Baars, H., Schroeder, J., Reer, R., & Braumann, K. M. (2007). 1-set vs. 3-set resistance training: a crossover study. Journal of Strength and Conditioning Research, 21(2), 578.
70. Barbalho, M. S. M., Gentil, P., Izquierdo, M., Fisher, J., Steele, J. and de Azevedo Raiol R. (2017) There are no no-responsders to low or high resistance trianing volumes among older women. Experimental Gerontology, doi: 10.1016/j.exger.2017.09.003
71. Radaelli, R., Brusco, C. M., Lopez, P., Rech, A., Machado, C. L. F., Grazioli, R., Muller, D. C., Tufano, J. J., Cadore, E. L. and Pinto, R. S. (2018) Muscle quality and functionality in older women improve similarly with muscle power training using one or three sets. Experimental Gerontology, doi: 10.1016/j.exger.2019.110745
72. Radaelli, R., Brusco, C. M., Lopez, P., Rech, A., Machado, C. L., Grazioli, R., ... & Pinto, R. S. (2019). Muscle quality and functionality in older women improve similarly with muscle power training using one or three sets. Experimental Gerontology, 128, 110745.
73. Robbins, D. W., Marshall, P. W. M. and McEwen, M. (2012) The effect of training volume on lower-body strength. Journal of Strength and Conditioning Research, 26(1), 34-39
74. Schlumberger, A., Stec, J. and Schmidtbleicher, D. (2001) Single- vs. multiple-set strength training in women. Journal of Strength and Conditioning Research, 15, 284-289.
75. Júnior, R. S., Leite, T., & Reis, V. M. (2011). Influence of the number of sets at a strength training in the flexibility gains. Journal of human kinetics, 29, 47.
    • Power (and 5-6, 44, 65, 71-72)
76. Schoenell, M. C. W., Alberton, C. L., Tiggemann, C. L., Noll, M., Costa, R., Santos, N. S. and Kruel, L. F. M. (2016) Effects of single vs. multiple sets during 10 weeks of water-based resistance training on neuromuscular adaptations in young women. International Journal of Sports Medicine, doi: 10.1055/s-0042-10629
77. Methenitis, S., Mpampoulis, T., Spiliopoulou, P., Papadimas, G., Papadopoulos, C., Chalari, E., ... & Terzis, G. (2020). Muscle fiber composition, jumping performance, and rate of force development adaptations induced by different power training volumes in females. Applied Physiology, Nutrition, and Metabolism, 45(9), 996-1006.
78. Stowers, T., McMillan, J., Scala, D., Davis, V., Wilson, D. and Stone, M. (1983) The short-term effects of three different strength-power training methods. Strength and Conditioning Journal, 5(3), 24-27
    • Upper Limit for Sets/Exercise (and 5, 77)
79. Baker, J. S., Davies, B., Cooper, S. M., Wong, D. P., Buchan, D. S. and Kilgore, L. (2013) Strength and body composition changes in recreationally strength-trained individuals: comparison of one versus three sets resistance-training programmes. BioMed Research International, doi: 10.1155/2013/615901
80. Aube, D., Wadhi, T., Rauch, J., Anand, A., Barakat, C., Pearson, J., Bradshaw, J., Zazzo, S., Ugrinowitsch, C. and De Souza, E. O. (2020) Progressive resistance training volume: effects on muscle thickness, mass, and strength adaptations in resistance-trained individuals. The Journal of Strength and Conditioning Research, doi: 10.1519/JSC.0000000000003524
81. Amirthalingam, T., Mavros, Y., Wilson, G. C., Clarke, J. L., Mitchell, L., and Hackett, D. A. (2017) Effects of a modified german volume training program on muscular hypertrophy and strength. Journal of Strength and Conditioning Research, 31(11), 3109-319
82. Barbalho, M., Silveira Coswig, V., Steele, J., Fisher, J. P., Paoli, A. and Gentil, P. (2018) Evidence for an upper threshold for resistance training volume in trained women. Medicine & Science in Sports & Exercise, doi: 10.1249/MSS.0000000000001818
83. Hackett, D. A., Amirthalingam, T., Mitchell, L., Mavros, Y., Wilson, G. C. and Halaki, M. (2018) Effects of a 12-week modified german volume training program on muscle strength and hypertrophy - a pilot study. Sports, 6(7), doi: 10.3390/sports6010007
    • Initial Training Period (and 6, 8, 44-45, 55-58)
    • More Sets for the Lower Extremity (and 37, 59-62, 74, 78)
84. Naclerio, F., Faigenbaum, A. D., Larumbe-Zabala, E., Perez-Bibao, T., Kang, J., Ratamess, N. A. and Triplett, N. T. (2013) Effects of different resistance training volumes on strength and power in team sport athletes. Journal of Strength and Conditioning Research, 27(7), 1832-1840
85. Bottaro, M., Veloso, J., de Salles, B. F., Simao, R., Celes, R. and Brown, L. E. (2009) Early phase adaptations of single vs. multiple sets of strength training on upper and lower body strength gains. Isokinetics and Exercise Science, 17, 207-212, doi: 10.3233/IES-2009-0355
    • Range of Motion (and 70, 75)
86. Leite, T. B., Costa, P. B., Leite, R. D., Novaes, J. S., Fleck, S. J. and Simao, R. (2017) Effects of different number of sets of resistance training on flexibility. International Journal of Exercise Science, 10(3), 354-364
    • Aquatic Exercise (and 76)
87. Buttelli, A. C. K., Pinto, S. S., Schoenell, M. C. W., Almada, B. P., Camargo, L. K., de Oliveira Conceicao, M. and Kruel, L. F. M. (2015) Effects of single vs. multiple sets water-based resistance training on maximal dynamic strength in young men. Journal of Human Kinetics, 47, 169-177.