COMPARISON THE EFFECTS OF TWO AND FOUR SETS RESISTANCE TRAINING ON STRENGTH AND HYPERTROPHY GAINS IN UNTRAINED MEN

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ARAZI H.; JORBONIAN A.

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Journal: OLYMPIC Year:2011 | Volume:19 | Issue:2 (SERIAL 54) Page(s): 51-64

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Title

COMPARISON THE EFFECTS OF TWO AND FOUR SETS RESISTANCE TRAINING ON STRENGTH AND HYPERTROPHY GAINS IN UNTRAINED MEN

Author(s)

ARAZI H. | JORBONIAN A. | Issue Writer Certificate

Keywords

FOUR SETS EXERCISEQ2

LOWER BODY MUSCLESQ2

TRAINING VOLUMEQ3

TWO SETS EXERCISEQ2

UPPER BODY MUSCLESQ2

Abstract

The purpose of this study was to compare the effects of two and four sets resistance training on strength and hypertrophy gains in untrained men. Twenty young men were randomly assigned to four sets in leg exercise and two sets in upper body exercise (n=10), and two sets in leg exercise and four sets in upper body exercise (n=10). Subjects trained three days per week for twelve weeks and each workout consisted of three leg exercises and five upper body exercises. One repetition maximum (1RM) was tested in leg press, bench press, biceps curl and leg extension before and after six and twelve weeks of training. Also, Volume of thigh, arm and chest measured before and after six and twelve weeks of training. Statistical tests of independent t, ANOVA and post hoc bonferroni were used for data analysis. The increase in 1RM upper body and lower body exercise from week 0 to twelve wasn’t significant between groups (P>0.05). Thigh volume in the four leg-two upper group increased more than in two leg-four upper group (P<0.05), while there was no significant difference between groups in upper muscle volume (P>0.05). It could be concluded that strength gains of four sets strength training aren’t superior to two sets strength training.

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APA: Copy

ARAZI, H., & JORBONIAN, A.. (2011). COMPARISON THE EFFECTS OF TWO AND FOUR SETS RESISTANCE TRAINING ON STRENGTH AND HYPERTROPHY GAINS IN UNTRAINED MEN. OLYMPIC, 19(2 (SERIAL 54)), 51-64. SID. https://sid.ir/paper/37954/en

Vancouver: Copy

ARAZI H., JORBONIAN A.. COMPARISON THE EFFECTS OF TWO AND FOUR SETS RESISTANCE TRAINING ON STRENGTH AND HYPERTROPHY GAINS IN UNTRAINED MEN. OLYMPIC[Internet]. 2011;19(2 (SERIAL 54)):51-64. Available from: https://sid.ir/paper/37954/en

IEEE: Copy

H. ARAZI, and A. JORBONIAN, “COMPARISON THE EFFECTS OF TWO AND FOUR SETS RESISTANCE TRAINING ON STRENGTH AND HYPERTROPHY GAINS IN UNTRAINED MEN,” OLYMPIC, vol. 19, no. 2 (SERIAL 54), pp. 51–64, 2011, [Online]. Available: https://sid.ir/paper/37954/en

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