Very true on strength vs. hypertrophy Dan. However, the Hau study did measure the impact on LBM as noted below:
Single versus Multiple Sets in Long Term
Recreational Weight Lifters
Chris J. Haus, Linda Garzarella, Diego De Hoyos, and Michael Pollock
Center for Exercise Science, Department of Exercise and Sports Sciences, University of Florida, Gainesville, Florida
Abstract
HASS, C.J.,L. GARZARELLA, D. DE HOYOS, and M.L. POLLOCK.. Med. Sci. Sports Exerc., Vol. 32, No. 1, pp. 235-242, 2000. Purpose: The purpose of this study was to determine he effects of increasing training volume from one set to three sets on muscular strength, muscular endurance, and body composition in adult recreational weight lifters. Methods: Forty-two adults (age 39.7 ± 6.2 yr; 6.2 ± 4.6 yr weight training experience) who had been performing one set using a nine-exercise resistance training circuit (RTC) for a minimum of 1 yr participated in this study. Subjects continued to perform one set (EX-1; N=21) or performed three sets (EX-3; N=21) of 8-12 repetitions to muscular failure 3 d*wk-1 for 13 wk using RTC. One repetition maximums (1-RM) were measured for leg extension (LIE), leg curl (LC), chest press (CP), overhead press (OP), and biceps curl (BC). Muscular endurance was evaluated for the CP and LE as the number of repetitions to failure using 75% of pre-training 1-RM. Maximal isometric knee extension/flexion strength was also measured. Body composition was estimated using the sum of seven skinfold measures. Results: Both groups significantly improved muscular endurance, 1 RM strength (EX-1 by: 13.6% LE: 9.2% LC; 11.9% CP; 8.7% OP; 8.3% BC; and EX-3 by:12.8% LE; 12.0% LC; 13.5% CP; 12.4% OP; 10.3% BC), (P< 0.05), and maximal isometeric strength. Both groups significantly improved lean body mass (P< 0.05). No significant differences between groups were found for any of the test variables (P> 0.05). Conclusion: Both groups significantly improved muscular fitness and body composition as a result for the 13 wk of training. The results show that one-set programs are still effective even after a year of training and that increasing training volume over 13 wk does not lead to significantly greater improvements in fitness for adult recreational weight lifters. Key Words: RESISTANCE TRAINING VOLUME, RESISTANCE TRAINING, TRAINING VOLUME, STRENGTH
NCES Comments:
This is yet another study that provides scientific evidence to support the validity of "one-set" strength training programs and further illustrates the needless performance of multiple sets. Carpinelli and Otto (1998), and Carpinelli (2000) have previously published a reviews of ~ 50 studies comparing one set to multiple sets and found that the research in this area overwhelmingly supports that one set training programs are equally effective to multiple sets program.
A strength of the present study is the use of isometeric strength testing using the MedX testing tools to further corroborate the data obtained from one-repetition maximum testing. MedX isometeric testing is the only accurate and valid muscle strength testing tool and methodology. Use of this testing in the study reduces, if not eliminates, the possibility that the increases in strength demonstrated can be attributed to some ambiguous cause such as skill improvement.
Also important is the fact that this study used only subjects who had been exercising continuously for one year or more. Therefore, these results cannot be attributed to "beginners" adaptation. Further illustrated is the fact that one-set programs continue to work long-term. The one-set group simply continued to perform their standard program and continued to gain strength and lean mass. The 3-set group, despite the dramatic increase in volume of training, did not experience a faster or greater strength and lean mass increase than the one-set group. This suggests that, contrary to the claims of multiple set advocates and others, that a change in the training protocol, and/or volume, and/or type of exercise used, is NOT necessary to stimulate continued strength increases over the long-term. If the intensity of effort is high enough to exceed the body's threshold for adaptation, a strength increase stimulus will be achieved regardless of the exercise volume or the use of typical and familiar exercises.
Finally, it is important to note that the positive changes experienced by the study subjects was not limited merely to strength increases. Significant and equal increases in lean body mass was also experienced by both groups. This result refutes the claim by multiple set advocates that: "one-set programs can increase strength, but multiple sets are required to increase lean mass". Clearly, as evidenced by this study and many others, one-set programs are equally effective as multiple set programs for increasing lean mass.
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