Study finds single-set training actually decreases strength in trained postmenopausal women

The question of using single-set vs. multiple-set training remains difficult to solve even after years of extensive research. The final vote has yet to be determined due to the vast number of variables involved such as: equipment usage, intensity, muscle groups studied, age of participants, beginning fitness level, and duration of the study.

It has been documented that in untrained individuals, a single-set training program helps maintain strength gains. However, once trained, will a single-set help maintain the same strength?

No, according to a recent study published by the National Strength and Conditioning Association (NSCA) in its Journal of Strength and Conditioning Research (November 2004). In fact, while using single-set training, the study finds that strength actually decreases in postmenopausal women.

Researchers from the University of Erlangen, Germany found that in pre-trained subjects, multiple-set training continues to work at increasing strength, while single-set training not only does not maintain strength, but decreases it.

Seventy-one well trained postmenopausal women participated in the study. The subjects were divided into two groups. Group one began the first 12-week session by performing a single-set training regimen, while group two started with a multiple-set protocol. A five-week rejuvenation period occurred, where the women conducted their regular training schedule. During the final 12-week period the groups switched—with group one performing the multiple-set session, and group two engaging in the single-set protocol.

At the end of the eight-month study, the use of multiple-sets showed increases in both groups, whereas in single-set training, muscle strength decreased in both groups.

The authors suggest that the decision to use either a single- or multiple-set training regimen depends on the status of the individual and the main objectives of the training program. For the untrained, it is advisable to use a single-set during the initial training months. However, once strength becomes a training focus, multiple-sets must be utilized to continue achieving strength gains.

Determining your fitness goals is an important process before beginning a training program. The NSCA recommends you work with a Certified Strength and Conditioning Specialist (CSCS) or NSCA-Certified Personal Trainer (NSCA-CPT) before starting a weight training program. Strength and conditioning professionals can be found on the NSCA web site at www.nsca-lift.org/trainers.