Schlumberger A, Stec J, Schmidtbleicher D
Institute of Sport Sciences, Johann Wolfgang Goethe-University, Frankfurt am Main, Germany.
J Strength Cond Res. 2001 Aug;15(3):284-9.
The aim of this study was to compare the effects of single-set and multiple-set strength training in women. Twenty-seven women (aged 20-40 years) with basic experience in strength training were randomly allocated to either a single-set group (n = 9), a 3-set group (n = 9), or a nontraining control group (n = 9). Both training groups underwent a whole-body strengthening program, exercising 2 days a week for 6 weeks. Exercises included bilateral leg extension, bilateral leg curl, abdominal crunch, seated hip adduction/abduction, seated bench press, and lateral pull-down. The single-set group's program consisted of only 1 set of 6-9 repetitions until failure, whereas the multiple-set group trained with 3 sets of 6-9 repetitions until failure (rest interval between sets, 2 minutes). Two times before and 3 days after termination of the training program, subjects were tested for their 1 repetition maximum strength on the bilateral leg extension and the seated bench press machine. Data were analyzed using a repeated-measures analysis of variance, Scheffé tests, t-tests, and calculation of effect sizes. Both training groups made significant strength improvements in leg extension (multiple-set group, 15%; single-set group, 6%; p 0.05). However, in the seated bench press only the 3-set group showed a significant increase in maximal strength (10%). Calculation of effect sizes and percentage gains revealed higher strength gains in the multiple-set group. No significant differences were found in the control group. These findings suggest superior strength gains occurred following 3-set strength training compared with single-set strength training in women with basic experience in resistance training.
本研究的目的是比较单组和多组力量训练对女性的影响。27名有力量训练基础经验的女性（年龄在20 - 40岁之间）被随机分配到单组组（n = 9）、3组组（n = 9）或非训练对照组（n = 9）。两个训练组都进行了全身强化训练计划，每周训练2天，共6周。训练项目包括双侧腿部伸展、双侧腿部弯举、仰卧起坐、坐姿髋内收/外展、坐姿卧推和下拉。单组组的训练计划仅包括1组6 - 9次重复直至力竭，而多组组则进行3组6 - 9次重复直至力竭（组间休息间隔为2分钟）。在训练计划结束前两次和结束后3天，对受试者进行双侧腿部伸展和坐姿卧推器械上的1次最大重复力量测试。数据采用重复测量方差分析、谢费检验、t检验和效应量计算进行分析。两个训练组在腿部伸展方面都有显著的力量提升（多组组提升15%；单组组提升6%；p < 0.05）。然而，在坐姿卧推中，只有3组组的最大力量有显著增加（10%）。效应量计算和百分比增益显示多组组的力量增益更高。对照组未发现显著差异。这些发现表明，与单组力量训练相比，在有阻力训练基础经验的女性中，3组力量训练后力量提升更显著。
