Multiple sets resistance training: Effects of condensed versus circuit models on muscular strength, endurance and body composition
The purpose of this study was to examine the effects of condensed multiple-set resistance training and circuit multiple-set resistance training on muscular strength, endurance, body composition and arm and thigh circumference in healthy males. Twenty seven healthy males volunteered to participate in this study and assigned into three groups; according to; condensed multiple-set group (COM; n=9), circuit multiple-set group (CIM; n=8) and control group (CON; n=10). Subjects in the COM performed resistance training exercises for 3 sets continuously; whereas subjects in the CIM performed resistance training program for 1 set of each exercise and come back to the first exercise and this approach was performed 3 times each training session. Pre and post 8 weeks of training, one repetition maximum (1RM) and muscle endurance (60% of 1RM) for leg press and bench press, body weight, arm and thigh circumference and body composition were measured. No significant differences in body mass, arm and thigh circumference and muscular strength for the bench press exercise were observed for any group during the 8 weeks of training period (p > 0.05). A significant increase in muscular strength for the leg press exercise was observed for COM after 8 weeks of training (p < 0.05). Both the COM and CIM groups showed significant improvement compared with pre training and CON in muscular endurance for the bench press and leg press exercises (p < 0.05). In conclusion, it can be recommended that, COM is better for improving muscle strength and both training programs are proper for increasing muscular endurance.
AMERICAN COLLEGE OF SPORTS MEDICINE. Position stand: progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise. 2002; 34:364-380. https://doi.org/10.1097/00005768-200202000-00027
AMERICAN COLLEGE OF SPORTS MEDICINE. Position stand: the recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Medicine and Science in Sports and Exercise. 1998; 30:975-991. https://doi.org/10.1097/00005768-199806000-00032
BECKHAM SG, EARNEST CP. Metabolic cost of free weight circuit weight training. Journal of Sports Medicine and Physical Fitness. 2000; 40:118-125.
BENEDICT T. Manipulating resistance training program variables to optimize maximum strength in men: A Review. Journal of Strength and Conditioning Research. 1999; 13:289-304. https://doi.org/10.1519/1533-4287(1999)013<0289:MRTPVT>2.0.CO;2
Brzycki M. Overload: Multiple sets versus ''single-set to failure.'' Schol Coach. 1990; 60:84-85.
BRZYCKI M. Strength testing-predicting a one-rep max from reps to-fatigue. Journal of Physical Education Recreation and Dance. 1993; 68:88-90. https://doi.org/10.1080/07303084.1993.10606684
CARPINELLI RN, OTTO RM. Strength training. Single versus multiple-sets. Sports Medicine. 1998; 26:73-84.
CARPINELLI RN. Berger in retrospect: Effects of varied weight training programs on strength. British Journal of Sports Medicine. 2002; 36:319-324. https://doi.org/10.1136/bjsm.36.5.319
ESQUIVEL AA, WELSCH MA. High and low volume resistance training and vascular functions. International Journal of Sports Medicine. 2007; 28:217-221. https://doi.org/10.1055/s-2006-924291
FEIGENBAUM MS, POLLOCK ML. Prescription of resistance training for health and disease. Medicine and Science in Sports and Exercise. 1999; 31:38-45. https://doi.org/10.1097/00005768-199901000- 00008
FLECK SJ, KRAEMER WJ. Designing resistance training programs, 3nd Ed. Champaign, IL: Human Kinetics, 2004.
FLECK SJ. Periodized strength training. A critical review. Journal of Strength and Conditioning Research. 1999; 13:82-89.
GETTMAN LR, POLLOCK ML. Circuit weight training: a critical review of its physiological benefits. Physician and Sports Medicine. 1981; 9:44-60. https://doi.org/10.1080/00913847.1981.11710988
HASS CJ, GARZARELLA L, DE HOYOS D, POLLACK ML. Single versus multiple sets in long term recreational weight lifting. Medicine and Science in Sports and Exercise. 2000; 32:235-242. https://doi.org/10.1097/00005768-200001000-00035
JACKSON AS, POLLOCK ML. Practical assessment of body composition. Physician and Sports Medicine. 1985; 13:82-90.
KRAEMER WJ, RATAMESS NA. Physiology of resistance training: current issues. Orthop. Phys. Therapy Clin. North Am.: Exerc. Tech. 9:4. Philadelphia: W. B. Saunders 2000; 467-513.
MARX JO, RATAMESS NA, NINDL BC, GOTSHALJ LA, VOLEK JS, DOHI K. Low volume circuit versus high volume periodized resistance training in women. Medicine and Science in Sports and Exercise. 2001; 33:635-643. https://doi.org/10.1097/00005768-200104000-00019
TSKIN H. Effects of circuit training on the sprint-agility and anaerobic endurance. Journal of Strength and Conditioning Research. 2009; 23:1803-1810. https://doi.org/10.1519/JSC.0b013e3181b3dfc0
WILMORE JH, PARR P, GIRANDOLA RN, WARD PW, VODAK PA, BARSTOW TJ. Physiological alterations consequent to circuit weight training. Medicine and Science in Sports and Exercise. 1978; 10:79-84.