Det har lenge pågått diskusjoner rundt hva som er mest effektivt: en eller flere serier. Truls Raastad fra NIH har blant annet bekreftet at ett sett er tilstrekkelig for maksimal økning hos nybegynnere, foruten i underkroppen. Nå viser siste forskning at 2-3 serier er mest effektivt uavhengig av kroppsdel og treningerfaring,
Ref:
Single Versus Multiple Sets of Resistance Exercise: A Meta-Regression.
M Krieger JW. J Strength Cond Res. 2009 Aug 10. [Epub ahead of
rint] [p Medline]
RESULTS:
Multiple sets were associated with a larger ES than a single set (difference = 0.26 +/- 0.05; confidence interval [CI]: 0.15, 0.37; p < 0.0001). In a dose-response model, 2 to 3 sets per exercise were associated with a significantly greater ES than 1 set
(difference = 0.25 +/- 0.06; CI: 0.14, 0.37; p = 0.0001). There was no significant difference between 1 set per exercise and 4 to 6 sets per exercise (difference = 0.35 +/- 0.25; CI: -0.05, 0.74; p = 0.17) or between 2 to 3 sets per exercise and 4 to 6 sets per exercise (difference = 0.09 +/- 0.20; CI: -0.31, 0.50; p = 0.64). There were no interactions between set volume and training program duration, subject training status, or whether the upper or lower body was trained. Sensitivity analysis revealed no highly influential studies, and no evidence of publication bias was observed. CONCLUSION: In conclusion, 2 to 3 sets per
exercise are associated with 46% greater strength gains than 1 set, in both trained and untrained subjects.
SPONSORSHIP: There was no external funding for this study.
The main finding of this study was that Multiple sets per exercise were associated with significantly greater effect sizes in both statistical models used in this study, multiple sets were associated with 48% greater strength gains than a single set.
However, the author warns that the lack of significant results for 4 to 6 sets compared with other set categories should be
nterpreted with caution. Only 2 of the 14 studies in this analysis consisted of treatment groups performing 4 to 6 sets per exercise. This created large enough standard deviations to prevent any definitive conclusions. So, for those who just glance over the abstract of this study, the emphasis on this particular limitation isn’t adequately conveyed as it is in the full text.
Interestingly, no significant interaction between multiple sets per exercise and training experience was seen.