The effect of training volume on lower-body strength
Posted: Thu Sep 06, 2012 3:40 pm
The effect of training volume on lower-body strength
The objective of this study was to examine the chronic effects on lower-body strength in resistance trained men of performing varying training volumes over 6 weeks. A pretest and posttest design was used to investigate the effects on 1-repetition maximum (1RM) squat strength. Also, 1RM testing was performed at 3 weeks. Participants were randomly assigned to an intensity-matched (80% of 1RM) low (1-SET), moderate (4-SET), or high (8-SET) volume condition. In addition to significant strength increases in all groups at the end of the 6-week period, increases were observed at 3 weeks under the 4- and 8-SET conditions, which were greater than the improvement under the 1-SET condition. At 6 weeks, the magnitude of improvement was significantly greater for the 8-SET, as compared with that of the 1-SET group. The magnitude of improvement elicited in the 4-SET group was not different from that of the 1-SET or 8-SET groups. The results suggest that "high" volumes (i.e., >4 sets) are associated with enhanced strength development but that "moderate" volumes offer no advantage. Practitioners should be aware that strength development may be dependent on appropriate volume doses and training duration.
The objective of this study was to examine the chronic effects on lower-body strength in resistance trained men of performing varying training volumes over 6 weeks. A pretest and posttest design was used to investigate the effects on 1-repetition maximum (1RM) squat strength. Also, 1RM testing was performed at 3 weeks. Participants were randomly assigned to an intensity-matched (80% of 1RM) low (1-SET), moderate (4-SET), or high (8-SET) volume condition. In addition to significant strength increases in all groups at the end of the 6-week period, increases were observed at 3 weeks under the 4- and 8-SET conditions, which were greater than the improvement under the 1-SET condition. At 6 weeks, the magnitude of improvement was significantly greater for the 8-SET, as compared with that of the 1-SET group. The magnitude of improvement elicited in the 4-SET group was not different from that of the 1-SET or 8-SET groups. The results suggest that "high" volumes (i.e., >4 sets) are associated with enhanced strength development but that "moderate" volumes offer no advantage. Practitioners should be aware that strength development may be dependent on appropriate volume doses and training duration.