Early phase strength development: a four-week training comparison of different programs.
The purpose of this study was to explore the effects of various exercise sequences in the early weeks of a strength training program. Forty-two untrained men were randomly assigned to one of 4 training regimens, which were differentiated by the order in which the exercises were performed, and trained 3 days per week for 4 weeks. Three regimens were multiple-set protocols (alternating, blocked, and semiblocked), and the fourth was a single-set protocol. The exercises were arm curls, lateral raises, and triceps extensions. Results showed that the blocked group improved significantly more on the arm curl exercise than the single-set group. No other group comparisons were significant. This finding indicates that a blocked multiple-set regimen is superior to a single-set regimen for certain upper-body exercises in the early stages of strength training.
Landin
Dennis
D
Department of Kinesiology, Louisiana State University, Baton Rouge, Louisiana 70803, USA. dlandin@lsu.edu
Nelson
Arnold G
AG
D000328:Adult; D015444:Exercise / Q000502:physiology; D006801:Humans; D008297:Male; D053580:Muscle Strength / Q000502:physiology*; D010806:Physical Education and Training / Q000379:methods*; D015397:Program Evaluation; D013997:Time Factors; D016896:Treatment Outcome; D014891:Weight Lifting / Q000502:physiology*