Skrevet av Emne: Litt forandring med One Set trening  (Lest 5541 ganger)

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SV: Litt forandring med One Set trening
« #15 : 12. juni 2004, 18:15 »
Nei.
Èn gang teller ikke. Èn gang er aldri. Å bare leve èn gang, er som å ikke leve i det hele tatt.

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SV: Litt forandring med One Set trening
« #16 : 15. juni 2004, 10:11 »
Det har vært mye debatt rundt spørsmålet om det er "nok" med ett sett per øvelse, om det å gjøre flere sett per øvelse gir bedre effekt på styrke og/eller muskelvekst enn 1 sett, osv. osv. Bryan Haycock sier på den "offisielle hjemmesiden til HST" at han etter å ha gått gjennom treningslitteratur på emnet konkluderer med at mer enn ett arbeidssett per øvelse ikke har annen gunstig effekt enn å forbrenne flere kalorier, men at flere sett vil øke restitusjonstiden, for å si det enkelt. Her er det da faktisk ikke uenighet mellom Mentzer og Haycock (uten sammenlikning forøvrig). Problemet med studiene som støtter flere sett og studiene som støtter ett sett, er at man ikke har klart å kontrollere for verdien av antall øvelser per muskelgruppe. En tolkning av forskningen (Yates-style) synes nå å være at du ikke behøver å kjøre mer enn ett effektivt arbeidssett per øvelse, men at kroppsbyggere bør kjøre flere øvelser, særlig for de store muskelgruppene.

En rekke studier er gjort hvor man har sammenliknet ett sett vs. flere, og det er ikke riktig at disse studiene bare er gjort på utrente personer. Feks.;

ONE SET OF REPETITIONS IS BETTER THAN THREE
Fincher, G. E. (2000). The effect of high intensity resistance training on peak upper and lower body power among collegiate football players. Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 657.

The effect of a single, exhaustive set of strength exercises on peak upper and lower body power was investigated. College football players served as Ss. One group (N = 20) performed one set of strength exercises (6-10 reps) to exhaustion. Ss were also encouraged to attempt further repetitions to ensure muscular fatigue. The multiple-set group performed three sets of 6-10 repetitions. They were not asked to attempt further repetitions to achieve an exhausted state.
Gains in peak power were significantly greater in the one-set group than the multiple-set group.
The defining characteristic of this training was the exhaustion experienced by the one-set group.
Implication. One set of exhaustive exercises produces better gains in power than multiple sets of the same exercises not performed to absolute exhaustion.


ONE-SET AS GOOD AS THREE-SETS FOR STRENGTH BUT THREE SETS BEST FOR MUSCULAR ENDURANCE
De Hoyos, D., Abe, T., Garzarella, L., Hass, C., Nordman, M., & Pollock, M. (1998). Effects of 6 months of high- or low-volume resistance training on muscular strength and endurance. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 938.

This study compared the effects of 1-set versus 3-sets of resistance training over an extended 25-week period to see if differences or similarities persist over such a duration.
It was found that both forms of training produced similar long-term muscular strength and muscular endurance improvements. There was a suggestion that the 3-set group improved more in muscular endurance.
Implication. One-set is as effective as three-set strength training for developing strength. Both conditions improve muscular endurance but the three-set protocol probably develops it more.

ONE SET IS AS GOOD AS THREE SETS FOR STRENGTH GAINS
Hass, C. J., Garzarella, L, de Hoyos, D., & Pollock, M. L. (2000). Single versus multiple sets in long-term recreational weightlifters. Medicine and Science in Sports and Exercise, 32, 235-242.

The effects of increasing training volume from one to three sets on muscular strength, muscular endurance, and body composition in adult recreational weight lifters (N = 42) was investigated. When athletes in heavy training perform auxiliary strength training, in many respects their responses are equivalent to recreational weight lifters. Ss had been performing one set (8-12 repetitions) of nine exercises in a circuit for a year. Ss were divided into two groups: one performing one and the other performing three sets of the exercises three times per week for 13 weeks.
Both groups improved in 1-RM performances and muscular endurance on the training exercises, and in lean body mass. No differences between the groups were exhibited. The one-set group still improved, despite having trained for a year before the study. An increase in lifting volume did not produce any added benefits.
Implication. For the development of strength in adults, one set of strength training exercises is as effective as three sets. For athletes who strength-train as a supplement to greater volumes of more specific training, one-set training regimes might be sufficient and the use of three-sets could be unnecessarily fatiguing as well as providing no added benefits.


ANAEROBIC PERFORMANCE GAINS ARE BETTER FROM ONE EXHAUSTIVE STRENGTH SET THAN FROM THREE
Fincher, G. E. (2001). The effect of high intensity resistance training on sustained anaerobic power output among collegiate football players. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 756.

This study evaluated the effect of a single-set, high-intensity resistance-training program on gains in the time that collegiate football players were able to maintain a constant power output that stressed anaerobic energy systems. Ss (N = 40) were randomly assigned to a single-set high-intensity maximally-exhaustive training group (~6-10 repetitions) or a traditional multiple-set group (3 sets of 6-10 RM). The multiple-set group did not attempt extra lifts to achieve maximum exhaustion. Training lasted 10 weeks.
Gains in time before failure for upper and lower body exercises improved significantly for both groups. The one-set high-intensity group gained significantly more than did the multiple-set group.
Implication. One exhaustive set of strength exercises produces greater anaerobic performance gains than does a multiple-set of exercises.


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SV: Litt forandring med One Set trening
« #17 : 15. juni 2004, 15:15 »
nice one 25årstrening.. (honnør)

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SV: Litt forandring med One Set trening
« #18 : 07. oktober 2004, 12:14 »
Doggcrapp er digg  Smiley

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