3 Sets Are Better Than 1

Tuesday, March 18, 2008

Being healthy requires regular physical activity and good eating habits. Most experts agree that an exercise program should include aerobic activity for your heart and lungs and strength training for your muscle and bone health. On these points, there is little disagreement, but how much strength training is enough? How many sets should you do and how fast?

Many people start a strength training program with a circuit routine, doing one exercise for each of the major muscle groups on a series of machines. While this is a good way to start, the body will soon adapt to this regimen. To continue to make progress, you must challenge yourself with a greater level of difficulty. You can do this by increasing the amount of weight you lift, adding sets, or changing the speed of movement. What's the right combination?

The American College of Sports Medicine conducted a study comparing the effectiveness of lifting at different speeds, as well as the relative efficacy of doing three sets vs. one set. They found that doing 3 sets of an exercise yielded greater benefit than doing one set. In the case of the biceps, participants had twice the increase in strength after 6 weeks of training when 3 sets were performed rather than just one. Also, doing each repetition at a tempo of one second up and one second down was better than taking three seconds to lift and another 3 seconds to lower the weight. There was an 11% improvement in strength by moving at the quicker tempo.

Muscular power is important both for sports and functional ability. Power is the work performed for a given amount of time. "Multiple joint"movements are those that require contraction of multiple muscles, with movement across more than one joint. An example is the squat, where there is movement across both the hip and the knee. Perming a free-standing squat requires recruitment of several muscles, especially the gluteal muscles, the quadriceps, and the hamstrings. Multiple joint movements like the squat tend to build more power than single joint movements, like the leg extension, typically done on exercise equipment.

The ACSM recommends doing strength training twice a week, on nonconsecutive days. You should exercise each of the major muscle groups, and each set should consist of about 8 to 12 repetitions. You will see improvement from just one set of each exercise, but this study suggests that three sets are even better. Beginners should use a combination of free weights and machines; more advanced exercisers should rely on free weights. Older adults, depending upon their health, can perform both multiple and single joint exercises at a slow to moderate lifting velocity, with a one to two minute rest between sets.

Remember that any training program should be individualized. A certified personal trainer can assist with tailoring a program for your age, abilities, and goals. Stay strong and be healthy.

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