A comparison of the effect of one- versus three- sets of resistance training on muscular strength, endurance and mass in untrained men

The purpose of this study is to compare the effect of 1-set and 3-set resistance training on muscular strength, endurance and mass of upper-body and lower-body in untrained men. 18 untrained collage students volunteered in this study and were randomly divided into two groups including the 1-set group (n=9), or the 3-set group (n=9). Subjects were asked to train 3 days per week for 8 weeks. At the beginning and the end of the study, muscular strength, endurance and mass were evaluated. Muscular strength was measured using one repetition maximum test (1RM) in two upper-body exercises and two lower-body exercises. Muscular endurance was assessed by maximal number of repetitions performed using 75%1RM in two exercises chest press and leg extension. Muscular mass was evaluated by measuring of biceps and thigh circumferences. Data was analyzed using paired and unpaired t-test. The results show that after 8 weeks, muscular strength and endurance significantly increased in all of upper-body and lower-body exercises in both groups. The biceps and thigh circumferences significantly increased in 3-set group only. The increase in muscular strength and endurance in the lower-body exercises was significantly higher in the 3-set group than 1-set group; while no significant difference observed between groups in upper-body exercises. The results demonstrate that 3-set resistance training is better than 1-set resistance training with regard to strength and endurance gains in the lower-body muscles and muscular mass gains; while no difference exists between 1- and 3-set training with regard to strength and muscular gains in upper-body muscles in untrained men.