This activity is provided by the Texas Board of Physical Therapy Examiners Accredited Provider 2309052TX and meets continuing competence requirements for physical therapist and physical therapist assistant licensure renewal in Texas.

Texas Physical Therapy Association

American College of Sports Medicine

World Instructor Training Schools

New York Physical Therapist just a disclaimer The Brookbush Institute (B2C Fitness) is recognized by the New York State Education Department's State Board for Physical Therapy as an approved provider of physical therapy and physical therapist assistant continuing education.

New York State Education Department's State Board for Physical Therapy

The Brookbush Institute (BOC AP# P10038) is approved by the Board of Certification, Inc. to provide continuing education to Athletic Trainers (ATs). This program is eligible for a maximum of {{credits}} hours/ Category A CEUs. ATs should claim only those hours actually spent in the educational program.

Board Of Certification

International Sports Sciences Association

Providers of Approved Continuing Education

Athletics and Fitness Association of America

National Academy of Sports Medicine

PTA Global

The Brookbush Institute is an AOTA Approved Provider of professional development. PD activity approval ID# {{aotaCourseApprovalNumber}}. This distance learning-independent activity is offered at {{aotaCredits}} CEUs {{aotaLevel}} {{aotaCategory}}.  AOTA does not endorse specific course content, products, or clinical procedures.

American Occupational Therapy Association

ACE Course ID: {{aceId}} and Credits: {{aceCredits}}

American Council on Exercise

REPs Ireland

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

Access to all courses with monthly membership

Brookbush Institute

I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

Home

Courses

Certified Personal Trainer

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

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.

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

Webinar: Sets Per Muscle Group

Study Guide Acute Variables: Sets Per Muscle Group

Study Guide: Acute Variables: Sets Per Muscle Group

Sets per Exercise: Position Statement, Definitions, and Practical Application

 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".

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)

Sets per Muscle Group: Position Statement, Definitions, and Practical Application

Sets Per Exercise: 1-Page Research Summary

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).

Sets Per Muscle Group: 1-Page Research Summary

Research Summary: Physiology

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

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

Research Summary: Hypertrophy, Strength, and Power

Skeletal muscle fibers of the body which can undergo hypertrophy

Research Summary: Practical Applications and Miscellaneous

Sets Per Muscle Group: Research Summary

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

Insulin-like Growth Factor 1 (IGF-1)

Protein Synthesis and Satellite Cell Concentration

ATPase Staining of a Muscle Cross-Sectional Area

Glucose, Insulin, and Triglycerides

Sets per Muscle Group: Physiology

Sets per Exercise: Cardiovascular and Respiratory Improvements

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.

Sets per Muscle Group: Cardiovascular and Respiratory Improvements

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

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

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

No Change in Body Fat Percentage

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

Significant Differences in Body Fat Percentage

Sets per Muscle Group and Body Composition

Additional Sets per Exercise Does Not Increase Hypertrophy

Abdominial muscle hypertrophy

Additional Sets per Exercise Results in Similar Increases in Hypertrophy

Additional Sets per Exercise Results in Significant Increases in Hypertrophy

Similar Initial Differences and Differences between Upper and Lower Body

Sets per Muscle Group and Hypertrophy (Cross Sectional Area)

Additional Sets per Exercise Does Not Increase Strength

An example of a multijoint exercise

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

Trainer working with an older client

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

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

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

Sets per Muscle Group and Strength

Sets per Exercise and Power

, the research comparing sets/exercise for improving power can only be considered a guideline for making set/power-exercise recommendations; because, none of the studies comparing sets/exercise and reporting power outcomes included power training routines (e.g. routines comprised of plyometric and/or ballistic exercises). A few studies include 1 or 2 power-like exercises, so some inferences can be made. However, research comparing power exercise volume and sets/exercise remains a gap in the currently available research.

Additional Sets/Exercise Results in Similar Increases in Power:

Several studies suggest that improvements in power are likely similar following 1 set or multiple sets of strength training or aquatic exercise. Schoenell et al. compared 66 novice female exercisers (age: 24.72 ± 4.33 years) randomly assigned to a 1 set/exercise group or a 3 sets/exercise group. All participants performed a full body pool-based resistance program (hip abduction/adduction, shoulder horizontal abduction/adduction, trunk lateral flexion, frontal kicks and slides with opposing legs, frontal crunches, knee flexions/extensions, shoulder abductions/adductions, elbow flexions/extensions, frontal crunches) for 10-weeks, 2x/week, and 30 sec max effort/set. The findings demonstrated that both groups exhibited significant and similar increases in 1-RM squat strength, max reps of squats at 60% of 1-RM (endurance), and counter-movement jump height (76). An RCT by Abdul Kadir et al. compared 36 novice male exercisers (21 ± 0.79 years) randomly assigned to a control group (no additional activity), 1 set/exercise group, or 3 sets/exercise group. All exercisers performed a full body routine (squats, bench press, and other "common exercises") for 6 weeks, 3x week, reps until failure (8-RM)/set, 80% of 1-RM, and 2 min rest between sets. The findings demonstrated significant and similar improvements for both exercise groups during the reassessment of squat and bench press 1-RM strength, grip strength, and vertical jump height (65). Ostrowski et al. compared 27 experienced exercisers (age: 23.7 ± 5 years) randomly assigned to 3 sets, 6 sets, or 12 sets/exercise/week groups. All exercisers performed a 4-day split, full body program (Day 1: squats, leg press, leg extensions, stiff-legged deadlifts, leg curls, single-leg curls; Day 2: Bench press, incline bench press, decline bench press, shoulder press, upright rows, lateral raises; Day 3: lat pull downs, t-bar pull downs, seated rows, calf raises, calf press, seated calf raise; Day 4: Barbell curls, preacher curls, dumbbell curls, close grip bench press, triceps push downs, triceps extensions). The program was performed for 10 weeks, 4 sessions/week, reps until failure/set, with 12-RM loads during weeks 1-4, 7-RM loads during weeks 5-7, 9-RM loads during weeks 8-10, with 3 min rest between sets, and 1, 2 or 4 sets/exercise. The findings demonstrated that all groups exhibited similar increases in post-exercise serum concentrations of testosterone, similar increases in rectus femoris and triceps brachii hypertrophy, and similar increases in vertical jump and bench press throw height (5). These studies suggest that novice and experienced exercisers performing 6-10 weeks of 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 "

" it is likely that plyometric or ballistic exercise is necessary for optimizing power training.

Dr. Brent Brookbush demonstrating a box jump exercise for power production

Starting with Multiple-sets/Exercise may Reduce Power

Additional studies demonstrate that starting a routine with multiple-sets/exercise may reduce power. Two publications by Radaelli et al. compared 30 elderly novice female exercisers (age: 60-77 years) randomly assigned to a 1 set/exercise group, or 3 sets/exercise group. All exercisers performed a full body program (seated bilateral knee extensions, lat pull downs, prone bilateral leg curls, dumbbell elbow flexions, hip abductions, pulley elbow extensions, and hip adductions) for 12 weeks, 2x/week, 30-60% of 1-RM loads, 8-12 reps/set, 3 min rest between sets, with a max velocity concentric tempo (3:1:maxV). The findings demonstrated that both groups exhibited significant and similar increases in EMG activity and rate of force development during knee extensions, vertical jump height, muscle quality, and timed-up-and-go performance. Additionally, the 1 set/exercise group exhibited larger improvements in the rate of torque development (leg extension and curl dynamometry), and the 3 sets/exercise group exhibited larger improvements in EMG root mean square and rate of rise (71, 72). Methenitis et al. compared 29 females performing training volumes of 3, 6, or 9 sets/session. All exercisers performed 10 weeks of super-sets that included 4 reps of high-velocity eccentric half squats with 70% of 1-RM load, followed by 3 reps of max effort counter-movement jumps (post-activation potentiation training). The findings demonstrated that the 3 sets/super-set group exhibited the largest increases in height and early rate of force development, and the 6 set/super-set and 9 set/super-set groups exhibited a significant transition of type IIx fibers to type IIa fibers and a loss of type IIx fiber CSA (77). These studies suggest that starting a program with multiple-sets/exercise is not ideal for improving power performance (counter-movement jump height). Further, high volumes of exercise (6+ supersets/muscle group) may reduce power performance, perhaps due to a transition of type IIx fibers to type IIa fibers.

Sets per Muscle Group and Power

Progressive Increase in Sets/Exercise

Progressive Increase in Sets/Exercise Ideal for Continuous Improvement

Three studies highlight the efficacy of a progressive increase in sets/exercise to achieve continuous improvement in hypertrophy, strength, power, and body composition. Stowers et al. compared 84 novice male exercisers (age: college students) randomly assigned to a 1 set/exercise group, 3 sets/exercise group, or a progressive intensity group. All exercisers completed a full body program (squats, leg curls, bench press, sit-ups, deadlifts from knee level, behind the neck press, and lat pull downs) for 7 weeks, 3x/week, and either 1 set/exercise with 10-12 RM to failure/set, 3 sets/exercise with 10-12 RM to failure/set, or 3-5 sets/exercise with 3-10 RM to failure/set. The findings demonstrated that all groups exhibited similar increases in 1-RM bench press strength, the progressive intensity group exhibited significantly larger improvements for 1-RM squat strength, and only the progressive intensity group exhibited significant improvements during a vertical jump test (78). Kraemer et al. compared 24 collegiate female tennis athletes (age: 19 ± 1.2 years) randomly assigned to a control group (no resistance exercise), a single-set circuit program, or a multi-set periodized program. All participants performed a full body program (i.e. bench press, leg press, leg curls, lat pulldowns, etc.) for 9 months, 2-3x/week, the single-set group performed 1 set of 8-10 RM/set, and the multi-set group performed 2-4 sets of 4-15 RM/set (periodized) with 1-3 minutes rest between sets. The findings demonstrated that the single-set group exhibited significant improvements in 1-RM strength for the bench press, free-weight shoulder press, and leg press during re-assessment following 4 months of training; however, no additional improvements were exhibited during re-assessment at 6 months and 9 months. The multi-set group exhibited larger 1-RM strength improvements during re-assessments at 4 months, exhibited additional improvements during re-assessment at 6 and 9 months, and was the only group to exhibit a significant improvement in serve velocity and power output. Additionally, neither group exhibited a significant change in body weight; however, the multi-set group exhibited a significant increase in lean body mass and a decrease in body fat percentage during reassessments at 4, 6, and 9 months (44) An RCT by Marx et al. compared 34 novice female exercisers (age: 22.2 ± 5.7 years) randomly assigned to a single-set or multi-set exercise group, for 24 weeks. Both groups performed alternating full-body split routines including a more compound exercise day (i.e. - hang cleans, squat, bench press, push press, etc.) and a more single joint/isolation exercise day (i.e. - upright row, leg extensions, lateral raise, lunges). The single-set group trained 3x/week, with 1 set/exercise for the entire training program, 8-12 RM/set, 1-2 min rest between sets, and a slow (4:0:2) tempo. The multi-set group trained 4 days/week, progressively increased from 2 - 4 sets/exercise, with 3-15 RM/set (daily undulated periodization), 1-4 min rest between sets, and a fast/explosive tempo. The findings demonstrated that both groups exhibited significant and similar improvements in bench press and leg press 1-RM strength, improvements in local muscle endurance, and an increase in resting serum concentrations of testosterone during re-assessment at 12 weeks. However, only the multi-set group exhibited additional improvements in strength, endurance, and testosterone concentrations at 24 weeks. Further, only the multi-set group exhibited significant improvement during a 30-sec max revolutions Wingate anaerobic power test and a significant decrease in serum concentrations of cortisol at both 12 and 24 weeks (6). These studies demonstrate that a progressive increase in sets/exercise may be ideal for continuous improvement of 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).

Sets per Exercise Upper Limits

Similar Outcomes Following Moderate and High-Volume Training

Two studies demonstrate that high-volume and very high-volume routines are likely to result in similar increases in strength and hypertrophy. Barker et al. compared 16 experienced male exercises (age: 18 - 21 years) who were randomly assigned to a 1 set/exercise group or a 3 sets/exercise group (3 sets/muscle group or 9 sets/muscle group, 3x/week). All exercisers performed an upper body routine (bench press, inclined bench press, dumbbell flyes, biceps curls with barbell, biceps curls with dumbbells, hammer curls with dumbbells, seated shoulder press behind neck, lateral raises, and upright rows) for 8 weeks, 3x/week, 6 reps/set, 85% of 1-RM load, 2-3 min rest between sets, and a moderate (2:0:2) tempo. The findings demonstrated that both groups exhibited significant and similar increases in the reassessment of bench press, barbell biceps curls, and barbell shoulder press 1-RM strength (79). Ostrowski et al. compared 27 experienced exercisers (age: 23.7 ± 5 years) randomly assigned to groups performing 3 sets, 6 sets, or 12 sets/muscle group/session (and week). All exercisers performed a 4-day split, full body program (Day 1: squats, leg press, leg extensions, stiff-legged deadlifts, leg curls, and single-leg curls; Day 2: Bench press, incline bench press, decline bench press, shoulder press, upright rows, and lateral raises; Day 3: lat pull downs, t-bar pull downs, seated rows, calf raises, calf press, and seated calf raise; Day 4: Barbell curls, preacher curls, dumbbell curls, close grip bench press, triceps push downs, and triceps extensions). The program was performed for 10 weeks, 4 sessions/week, reps until failure/set, 12 RM load weeks 1-4, 7 RM load weeks 5-7, 9 RM weeks 8-10, 3 min rest between sets, and 1, 2, or 4 sets/exercise. The findings demonstrated that all groups exhibited similar increases in post-exercise serum concentrations of testosterone, similar increases in rectus femoris and triceps brachii hypertrophy, similar increases in the bench press and back squat 1-RM strength, and similar increases in vertical jump and bench press throw height (5). These studies suggest that 3 - 12 sets/muscle group/session (3-27 sets/muscle group/week) may result in similar increases in strength, hypertrophy, and power.

Better Outcomes Following Moderate Volume for Lower Body

Additional studies suggest that very high volumes may result in less improvement than moderate or high-volume routines. Aube et al. compared 44 experienced exercisers who could squat 2x body weight (age: 18-30 years) and were randomly assigned to groups performing 6, 9, or 12 lower body sets/session (12, 18, or 24 sets/week). All participants performed a lower body routine (squats, leg press, glute/ham raise) for 8 weeks, 2 sessions/week, 4 - 15 RM loads, and reps until failure/set, and 2 sets, 3 sets, or 4 sets/exercise. The findings demonstrated that the groups exhibited a similar increase in fat-free mass, and 1-RM back squat strength. However, this study alludes to a trend of 18 sets/week resulting in larger increases in strength than 12 sets/week, and 12 sets and 18 sets/week resulting in larger improvements than 24 sets/week (80). Methenitis et al. compared 29 females performing training volumes of 3, 6, or 9 lower body super-sets/session. All exercisers performed 10 weeks of super-sets that included 4 reps of high-velocity eccentric half squats with 70% of 1-RM load, followed by 3 reps of max effort counter-movement jumps (post-activation potentiation training), and sessions/week was not disclosed (although likely 2x/week). The findings demonstrated that the 3 super-sets/session group exhibited the largest increases in jump height and rate of force development during the early portion of the concentric phase, and the 6 and 9 super-set/session groups exhibited a significant transition from type IIx fibers to type IIa fibers (77). These studies suggest that 6-9 lower body sets/session (3-5 lower body supersets/session) may result in larger increases than 12 lower body sets/session (6-9 lower body supersets/session) when resistance training is performed 2x/week. Note, the study including 6-9 sets/session included 3 lower body exercises, which may imply that 2-3 sets/exercise (2 exercises/muscle group) resulted in larger improvements than 4 sets/exercise (2 sets/muscle group).

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

Research demonstrates that very high volumes/muscle group/session, even when performed 1x/week, may result in less improvement. Amirthalingam et al. compared 19 healthy men (age: 19-24 years) randomly assigned to a 5-set/exercise or 10-set/exercise group (10 or 20 sets/muscle group/session, 1x/week) (German Volume Training). Both groups performed a full body split routine (Session 1 - flat bench press, lat pull downs, incline bench press, seated rows, crunches; Session 2 - leg press, dumbbell lunges, leg curls, leg extensions, calf raises; Session 3 - shoulder press, upright rows, triceps pushdowns, biceps curls, sit-ups with a twist) for 12 weeks, 3 days (each session 1x)/week, 10 reps/set (20 reps/set for core exercise), 60 - 80% of 1-RM, 60-90 sec rest between sets, and a moderate (2:0:1) tempo. The findings demonstrated that both groups exhibited significant increases in lean body mass; however, the 5-set/exercise group exhibited significantly larger improvements in arm and trunk hypertrophy, and neither group exhibited significant increases in lower extremity hypertrophy. Both groups exhibited significant increases in strength; however, the 5 set/exercise group exhibited larger improvements in strength for lat pull downs and bench presses (81). Barbalho et al. compared 40 experienced female exercisers (age: 25 ± 2 years) randomly assigned 5 sets, 10 sets, 15 sets, or 20 sets/muscle group/session. All groups performed a 3-day split routine (Day 1: barbell bench press, inclined barbell bench press, military press; Day 2: lat pull down, cable row, upright barbell row; Day 3: 45° leg press, barbell squat, stiff-legged deadlift) for 24 weeks, 3x/week (each routine 1x/week), 4-15 RM/set (daily undulated training), 30 sec - 3 min rest between sets, and a moderate (2:0:2) tempo. The findings demonstrated that all groups exhibited significant improvements in 10 RM strength and muscle cross-sectional area (CSA); however, the 5 sets and 10 sets groups improved significantly more than the 15 sets and 20 sets groups. Further, although increases in muscle CSA were larger for the 10 sets group for the latissimus dorsi and quadriceps, the 5-sets group exhibited larger improvements in CSA for the pectoralis major. Note, the 20-sets group exhibited less improvement than all other groups (82). Last, a pilot study by Hacket et al. compared 12 experienced male exercisers (age: 23.7 ± 3.0 years) randomly assigned to a 5 set/exercise or 10 set/exercise (5-10 and 10-20/sets muscle group, 1x week). Both groups performed a full body split routine (Session 1 - flat bench press, lat pull down, incline bench press, seated row, crunches; Session 2 - leg press, dumbbell lunges, leg curls, leg extensions, calf raises; Session 3 - shoulder press, upright row, triceps pushdowns, biceps curls, sit-ups with a twist) for 12 weeks, 3 days (each session 1x)/week, 10 reps/set (20 reps/set for core exercise), 60 - 80% of 1-RM, 60-90 sec rest between sets, moderate (2:0:1) tempo, and either 5 sets or 10 sets/exercise. Neither group exhibited significant increases in total lean body mass, lean trunk mass, lean arm mass, or lean leg mass; in fact, the 10-set group exhibited a decrease in leg mass. A small increase in 1 RM bench press strength was exhibited by the 5-set group, and a small increase in 1-RM leg press strength was exhibited by the 10-set group (83). In summary, even when sessions are performed 1x/week, 5-10 sets/muscle group/session may result in significantly larger improvements than 15-20 sets/muscle group/session, and 20 sets/muscle group/session may result in a decrease in muscle CSA.

Initial Training Period

Similar Results During Initial Training Period

Several studies demonstrate that 1 set/exercise may be sufficient to improve initially; however, additional sets/exercise may be necessary to continue improving. As mentioned above, an RCT by Marx et al. compared 34 novice female exercisers (age: 22.2 ± 5.7 years) randomly assigned to a 1 set/exercise or 2-4 sets/exercise group, for 24 weeks of training. The findings demonstrated that both groups exhibited significant improvements in strength and body fat percentage (despite no change in body weight) during reassessment at 12 weeks; however, only the 2-4 sets/exercise group exhibited additional improvements at 24 weeks (6). Also mentioned above, Radaelli et al. compared 24 elderly novice exercisers (age: 60-74 years) randomly assigned to a 1 set/exercise group or a 3 sets/exercise group. All exercisers performed a full-body program for 20 weeks. The findings demonstrated that both groups exhibited significant increases in dynamic 1-RM and isometric strength, muscle cross-sectional area (CSA), muscle quality (density measured using ultrasound), and maximal EMG activity. The differences between groups were not significant during re-assessment at 6 weeks or 12 weeks; however, the 3 sets/exercise group exhibited significantly larger improvements in strength, lower body CSA, and muscle quality during re-assessment at 20 weeks (55-58). These studies suggest that novice exercisers may exhibit similar improvements following 1-set or multiple-sets/exercise for the first 12 weeks of a resistance training program; however, beyond 12 weeks of training, additional sets/exercise are likely necessary to achieve additional benefits (e.g. body composition, strength, muscle quality, hypertrophy).

Superior Results from Additional Sets/Exercise

Studies also imply that additional sets/exercise during the initial phases of training results in larger improvements, and may be mandatory for continued improvement beyond 6 weeks of training. An RCT mentioned above by Borst et al. compared 31 male and female novice exercisers (age: 37 ± 7 years) randomly assigned to a control group (no exercise), a 1 set/exercise group, or a 3 sets/exercise group. All exercisers performed a full-body program for 25 weeks. The findings demonstrated that the 3 sets/exercise group exhibited 50% more improvement during reassessment of 1-RM chest press and leg extension strength at 13 weeks, and both groups exhibited relatively small improvements in strength during reassessment from 13 weeks to 25 weeks (8). Also mentioned above, Marshal et al. compared 32 experienced exercisers (age: 28 ± 1.2 years) randomly assigned to groups performing either 1 set, 4 sets, or 8 sets/exercise. All groups completed a full-body program for 10 weeks. The findings demonstrated that the 8-sets/exercise group exhibited significantly larger improvements in 1-RM squat strength during re-assessment at 3 weeks, and continued to exhibit superior improvements during reassessment at 6 weeks and 10 weeks. The 8 sets/exercise group was also the only group to exhibit significant decreases in body fat percentage. Note, the findings may also indicate the 1-set/exercise and 4-sets/exercise groups exhibited diminishing returns following just 6 weeks of training (45). Kraemer et al. compared 24 collegiate female tennis athletes (age: 19 ± 1.2 years) randomly assigned to a control group (no resistance exercise), a single-set circuit program, or a multi-set periodized program. All exercisers performed a full-body program for 9 months. The findings demonstrated that the single-set group exhibited improvements at 4 months during reassessment of bench press, free-weight shoulder press, and leg press 1-RM strength; however, no additional improvements were noted during reassessment at 6 months and 9 months. The multi-set group exhibited larger 1-RM strength improvements during re-assessments at 4 months, exhibited additional improvements during re-assessment at 6 and 9 months, and was the only group to exhibit a significant increase in lean body mass, and improvement in serve velocity and power output (44). These studies suggest that the addition of sets/exercise may result in additional benefits by the 4th week of training for experienced exercisers, and the 12th week of training for novice exercisers. 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).

More Sets for the Lower Extremity

Necessary for Improving Lower Extremity Strength and Power

Several studies demonstrate that the upper extremity and lower extremity respond differently to multiple sets/exercise. As mentioned above, Bottaro et al. compared 30 male novice exercisers (age: 23.4 ± 2.6 years) randomly assigned to a group performing 3 sets of knee extensions and 1 set of elbow flexions, or a group performing 1 set of knee extensions and 3 sets of elbow flexion, for 12 weeks. The findings demonstrated that strength and CSA of the biceps brachii exhibited significant and similar increases for both groups; however, knee extension strength only increased following 3 sets/exercise (61). Stowers et al. compared 84 novice male exercisers (age: college students) randomly assigned to a 1 set/exercise group, 3 sets/exercise group, or a progressive intensity group. All exercisers completed a full body program (squats, leg curls, bench press, sit-ups, deadlifts from knee level, behind the neck press, and lat pull downs) for 7 weeks, 3x/week, and either 1 set/exercise with 10-12 RM to failure/set, 3 sets/exercise with 10-12 RM to failure/set, or 3-5 sets/exercise with 3-10 RM loads. The findings demonstrated that all groups exhibited similar increases in 1-RM bench press strength, the progressive intensity group exhibited significantly larger improvements for 1-RM squat strength, and only the progressive intensity group exhibited significant improvements during the vertical jump test (78). An RCT by Naclerio et al. compared 32 novice male and female exercisers (age: 23.1 ± 1.57 years) randomly assigned to 1 of 4 groups; a control group (no exercise), a 1 set/exercise (3 sets/muscle) group, 2 sets/exercise (6 sets/muscle) group, or a 3 sets/exercise (9 sets/muscle) group. The exercisers performed a full body 2-day split routine (Day 1: Bench press, incline bench press, dumbbell flyes, upright rows, lateral raises, posterior lateral raises, barbell biceps curls, dumbbell biceps curls, machine biceps curls; Day 2: Smith machine parallel squats, leg press, knee extensions, lat pull downs, seated rows, 1 arm dumbbell rows, machine triceps extensions, standing triceps pushdowns, and 1-arm triceps extensions) for 6 weeks, 3 sessions/week, 8 reps/set, 75% of 1-RM loads, and 3 min rest between sets. The findings demonstrated that all exercisers exhibited significant increases in 1-RM strength and average power for the bench press and upright row; however, additional sets/exercise resulted in larger increases, and only the 3 sets/exercise (9 sets/muscle) group exhibited a significant increase in 1-RM squat strength (84). These studies imply that young healthy exercisers (novice and experienced) may require multiple sets/exercise to improve lower extremity strength and power, even when multiple-sets/exercise may not be necessary to improve upper extremity strength and power.

Superior for Improving Lower Extremity Strength, Power, and Hypertrophy:

Several additional publications demonstrated that additional sets/exercise resulted in superior outcomes for lower extremity strength and cross-sectional area (CSA), but were not as influential for upper body strength and CSA. Hansen et al. compared 21 novice exercisers (age: 26.6 ± 1.6 years) randomly assigned to either a more upper body group (1 set/exercise lower body and 3 sets/exercise upper body), or a more lower body group (3 sets/exercise lower body and 1 set/exercise upper body); both groups performed a full body routine for 11 weeks. The findings demonstrated that both groups exhibited similar increases in the number of upper trapezius satellite cells; however, the more lower body group exhibited larger increases in the number of vastus lateralis satellite cells (60). A publication by Ronnestad et al. with an identical methodology to Hansen et al. (possibly the same experiment) demonstrated that both groups exhibited similar increases in upper body strength and arm CSA; however, multiple sets resulted in significantly larger increases in lower body strength and thigh CSA (59). Paulsen et al. also compared 20 novice exercisers (age: 20-30 years) with a similar methodology for 6 weeks, and the findings demonstrated that both groups exhibited larger increases in strength for the exercises performed with multiple-sets/exercise; however, multiple-sets/exercise had a larger influence on lower body strength improvements (62). Another study by Bottaro et al. compared 24 male novice exercisers (age: 23.4 ± 2.6 years) randomly assigned to 3 sets of leg press and 1 set of arm curls group, or 1 set of leg press and 3 sets of arm curls group. Both groups trained for 6 weeks, 2x/week, 8 RM/set, 2 min rest between sets, and 60°/sec rep tempo. The findings demonstrated that 1 set and 3 sets resulted in similar increases in bicep curl 1-RM strength; however, 3 sets resulted in significantly larger improvements for leg press 1-RM strength (85). Last, a study by Rhea et al. compared 16 experienced male exercisers (age: 19-23 years) randomly assigned to a 1 set/exercise group or a 3 set/exercise group. Both groups performed bench press and leg press for 12 weeks, 3x/week, 4-8 RM/set (daily undulating periodization), with 1-2 min rest between sets. The findings demonstrated significant increases in strength for both groups, 3 sets/exercise resulted in larger increases in leg press strength; however, 3 sets/exercise only resulted in a trend toward larger increases in bench press strength (37). These studies suggest that multiple-sets/exercise may not be necessary for achieving lower extremity improvements (strength, power, hypertrophy); however, multiple-sets/exercise is likely superior.

A weightlifter performing a deadlift exercise

Single-Joint versus Multi-joint Exercises?

One study was located that demonstrated multiple-sets/exercise was necessary to achieve statistically significant improvements in upper body strength, but was not necessary for achieving statistically significant improvements in lower extremity strength. An RCT by Schlumberger et al. compared 27 experienced female exercisers (age: 20 - 40 years), randomly assigned to a control group (no additional activity), 1 set/exercise group, or a 3 sets/exercise group. The exercise groups performed a full body program (bilateral leg extensions, bilateral leg curls, abdominal crunches, seated hip adductions, seated hip abductions, seated bench press, and lateral pull-downs) for 6 weeks, 2x/week, 6-9 reps until failure/set, and 2 min rest between sets. The findings demonstrated significant improvements during re-assessment of 1-RM strength for leg extensions, the 3-set group exhibited larger increases in leg extension strength, and only the 3-set group exhibited a significant increase in chest press strength (74). This study demonstrates that multiple sets/exercise was more beneficial for improving upper extremity strength when compared to lower extremity strength; however, this study should be considered in conjunction with the studies discussed above. It may be reasonable to assume that multiple-sets/exercise is more beneficial for improving the strength of multi-joint exercises (bench press), and is less beneficial for improving the strength of single-joint exercises (leg extensions).

Range of Motion and Aquatic Exercise

Studies have demonstrated that resistance training is likely to improve range of motion (ROM). As mentioned above, Barbalho et al. compared 376 novice exercisers (age: 70.5 ± 5.88 years) randomly assigned to a low-volume group or high-volume group, performing a full-body program for 12 weeks. The findings demonstrated that sit-and-reach scores significantly improved for both groups; however, the higher volume group improved more (70). Also mentioned above, an RCT by Junior et al. compared 60 experienced exercisers (age not mentioned) randomly assigned to a control group (no additional activity), 1 set/exercise group, or 3 sets/exercise group. All participants performed a full-body program for 10 weeks. The findings demonstrated that both groups exhibited a significant increase in sit-and-reach flexibility; however, only the 3 sets/exercise group exhibited significant improvement when compared to the control group (75). Last, an RCT by Leite et al. compared 47 novice exercisers (age: 24 ± 1 year) randomly assigned to groups performing 1 set, 3 sets, or 5 sets/exercise. All participants performed a full body program (bench press, leg press, lat pull downs, leg extensions, shoulder press, leg curls, biceps curls, abdominal crunches lying on the floor, and triceps extensions) for 24 weeks, 3x/week, 8-12 reps to failure/set, and 1.5 - 2 min rest between sets. This study included sit-and-reach flexibility and goniometric assessment of shoulder flexion, shoulder extension, shoulder abduction, shoulder horizontal adduction, elbow flexion; hip flexion, hip extension, knee flexion, trunk flexion, and trunk extension. The findings demonstrated that all groups exhibited significant but similar improvements for the sit-and-reach, shoulder flexion, shoulder extension, elbow flexion, and knee flexion (86). These studies suggest that resistance training has a positive effect on flexibility, and additional sets/exercise may result in larger improvements.

Two studies compared strength improvements following 1 set/exercise or multiple-sets/exercise during a pool-based program. A study by Schoenell et al. compared 66 novice female exercisers (age: 24.72 ± 4.33 years) randomly assigned to a 1 set/exercise group or a 3 sets/exercise group. All participants performed a full body pool-based resistance program (hip abduction/adduction, shoulder horizontal abduction/adduction, trunk lateral flexion, frontal kicks and slides with opposing legs, frontal crunches, knee flexions/extensions, shoulder abductions/adductions, elbow flexions/extensions, frontal crunches) for 10-weeks, 2x/week, and 30 sec max effort/set. The findings demonstrated that both groups exhibited significant and similar increases in 1-RM squat strength, max reps of squats at 60% of 1-RM (endurance), and counter-movement jump height (76). Butteli et al. compared 21 novice exercisers (age: 22 ± 3.28 years) randomly assigned to a 1 set/exercise group or a 3 sets/exercise group. All participants performed a full body pool-based resistance training program (hip abductions/adductions, shoulder horizontal abductions/adductions, trunk lateral flexions, frontal kicks and slides with opposing legs, frontal crunches, knee flexions/extensions, shoulder abductions/adductions, elbow flexions/extensions, frontal crunches) for 10-weeks, 2x/week, and 30 sec max effort/set. The findings demonstrated significant and similar increases in 1-RM strength for movements similar to those performed in the pool (bilateral elbow flexors and bilateral elbow extensors, peck deck, inverse peck decks, bilateral knee flexors, and unilateral knee extensors) (87). These studies suggest that novice exercisers performing an aquatic (pool-based) exercise program for 10 weeks, with 1 set/exercise or 3 sets/exercise, are likely to achieve similar increases in strength; even when strength is tested with movements similar to the aquatic exercises.

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

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

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. 

Acute Variables: Sets Per Muscle Group

Related Courses:

Course Description: Acute Variables: Sets Per Muscle Group

Webinar: Sets Per Muscle Group

Study Guide: Acute Variables: Sets Per Muscle Group

Sets per Muscle Group: Position Statement, Definitions, and Practical Application

Sets Per Muscle Group: 1-Page Research Summary

Sets Per Muscle Group: Research Summary
4 Sub Sections

Sets per Muscle Group: Physiology
4 Sub Sections

Sets per Muscle Group: Cardiovascular and Respiratory Improvements

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

Sets per Muscle Group and Body Composition
2 Sub Sections

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

Sets per Muscle Group and Strength
4 Sub Sections

Sets per Muscle Group and Power

Progressive Increase in Sets/Exercise

Sets per Exercise Upper Limits

Initial Training Period

More Sets for the Lower Extremity

Range of Motion and Aquatic Exercise

Bibliography

Related Courses:

Comments

Guest

Acute Variables: Sets Per Muscle Group

Related Courses:

Course Description: Acute Variables: Sets Per Muscle Group

Webinar: Sets Per Muscle Group

Study Guide: Acute Variables: Sets Per Muscle Group

Sets per Muscle Group: Position Statement, Definitions, and Practical Application

Sets Per Muscle Group: 1-Page Research Summary

Sets Per Muscle Group: Research Summary4 Sub Sections

Sets per Muscle Group: Physiology4 Sub Sections

Sets per Muscle Group: Cardiovascular and Respiratory Improvements

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

Sets per Muscle Group and Body Composition2 Sub Sections

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

Sets per Muscle Group and Strength4 Sub Sections

Sets per Muscle Group and Power

Progressive Increase in Sets/Exercise

Sets per Exercise Upper Limits

Initial Training Period

More Sets for the Lower Extremity

Range of Motion and Aquatic Exercise

Bibliography

Related Courses:

Comments

Guest

Sets Per Muscle Group: Research Summary
4 Sub Sections

Sets per Muscle Group: Physiology
4 Sub Sections

Sets per Muscle Group and Body Composition
2 Sub Sections

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

Sets per Muscle Group and Strength
4 Sub Sections