Humburg Hartmut, Baars Hartmut, Schröder Jan, Reer Rüdiger, Braumann Klaus-Michael
Institut für Sport- und Bewegungsmedizin, Universiof Hamburg, Germany.
J Strength Cond Res. 2007 May;21(2):578-82. doi: 10.1519/R-21596.1.
This crossover study was conducted to investigate the effects of a 1-set and 3-set strength training program. The subjects were untrained men and women who were randomly signed into 1 of 3 groups: 10 subjects trained during the first 9 weeks (training period 1) with 1 set and 8-12 repetitions per set. After the break (9 weeks), they trained with 3 sets and 8-12 repetitions in training period 2. Twelve subjects started with the 3-set program and continued with the 1-set regime after the break. The control group (n = 7) did not train. The subjects were tested on 1 repetition maximum (1RM) for the biceps curl, leg press (unilateral: left and right), and bench press. Analysis of the data was done in a sampled manner for each strength training program (1-set and 3-set). The 1-set (n = 22) and 3-set (n = 22) programs led to significantly (p < 0.05) improved 1RM performances in every exercise. The relative improvements (%) for the 1RM were significantly higher during the 3-set program for the biceps curl and the bench press compared with the 1-set program. The control group exhibited no changes in any of the tested parameters over the course of this study. The design of this study allowed insight into the effects of different strength training volume without any genetical variations. The same subjects improved their 1RM during the 3-set program by 2.3 kg (biceps curl; corresponding effect size = 0.24), 8.9 kg (leg press right; 0.30), 10.9 kg (leg press left; 0.28), and 2.5 kg (bench press; 0.09) more than during the 1-set program. Depending on the goals of each trainee, these differences between the effects of different strength training volumes indicate that it may be worth spending more time on working out with a 3-set strength training regime.
本交叉研究旨在调查1组和3组力量训练计划的效果。受试者为未经训练的男性和女性，他们被随机分为3组中的1组：10名受试者在最初的9周（训练期1）进行1组训练，每组8 - 12次重复。休息9周后，他们在训练期2进行3组训练，每组8 - 12次重复。12名受试者从3组训练计划开始，休息后继续进行1组训练。对照组（n = 7）不进行训练。对受试者进行了二头肌弯举、腿举（单侧：左和右）和卧推的1次最大重复量（1RM）测试。针对每个力量训练计划（1组和3组）以抽样方式进行数据分析。1组（n = 22）和3组（n = 22）训练计划在每项运动中均显著（p < 0.05）提高了1RM表现。与1组训练计划相比，在3组训练计划中二头肌弯举和卧推的1RM相对提高率（%）显著更高。在本研究过程中，对照组的任何测试参数均未发生变化。本研究的设计使得能够在不存在任何基因差异的情况下洞察不同力量训练量的效果。同一受试者在3组训练计划期间的1RM比1组训练计划期间分别在二头肌弯举上提高了2.3千克（相应效应量 = 0.24）、右腿举提高了8.9千克（0.30）、左腿举提高了10.9千克（0.28）、卧推提高了2.5千克（0.09）。根据每个受训者的目标，不同力量训练量效果之间的这些差异表明，在3组力量训练方案上花费更多时间可能是值得的。
