Abstract des Autors

Some controversy (and confusion) exists concerning the optimal number of sets that can produce changes in hypertrophy, body composition, and performance parameters. Although most of the scientific literature indicates that multiple sets produce superior results, some authors and exercise scientists have suggested that one set to muscular failure produces equal results. Furthermore, they suggest that multiple sets are unnecessary as they are time consuming and may lead to overtraining. Based on available research and the opinions of the majority of coaches and athletes, one set to failure will not produce the same effects on strength, power, or high-intensity exercise endurance compared to multiple sets, especially among trained individuals. Based on current information, then, we recommend the following: 1. Training programs should use multiple sets, typically 3-5 not including warm-up sets. 2. Variation in training volume and intensity is a critical factor, especially for advanced athletes. The degree of variation needed depends on the athlete's goals and trained state. Beginners (first 3 mos) need less variation for adaptation than advanced trainers, and periodic (every 4-8 wks) alterations in repetition and set number usually suffice. We have used the following program with beginners and have had excellent success: high volume preparation (sets of 10 reps: 4 wks), basic strength (sets of 5 reps: 4 wks), strength peaking (sets of 3 reps: 4 wks). Advanced trainers and elite athletes should use a periodized approach to training that includes variation at several levels - macrocycle, mesocycle, microcycle. 3. The planned variation should also consider changes in the type of exercise and velocity of movement in keeping with specified goals. Typically, a mesocycle should progress from general to specific. For example, if speed and power are the goal of a training program for moderately and highly advanced athletes, a typical sequence of training can be: strength/endurance, 2.4 wks; basic strength, 4 wks; combination training (strength+speed/strength), 4 wks; and peaking (speed/strength), 2 wks. These manipulations of exercise speed and power should be carried out simultaneously with alterations in the set and rep number to ensure that fatigue is minimized during periods of high velocity/high power training. With the exception of very light warm-up sets, all exercises should be executed with maximum force through a complete range of motion; this will maximize speed/power and RFD for a given resistance. 4. Training exercises should be based on multijoint, large-muscle-mass, free-weight exercises with kinematic and kinetic similarities to performance. During typical training sessions, in order to maximize the stimulatory effects of primary exercises, isolated and single-joint movements should be performed after multijoint exercises. Verf.-Referat