<H4> for Increases in Muscular Strength, Hypertrophy, and Endurance </H4>

<h3>Training Volume</h3>

Training volume is equal to the sum of the total number of repetitions multiplied by the sum of the resistance used during a single training session. Training volume can be varied by the number of exercises performed, the number of repetitions per set, or the number of sets per exercise 55. One commonly debated aspect of training volume is the use of multiple- vs. single-set programs. Overall, most studies indicate that multiple-set programs elicit greater increases in strength than single-set programs 58, 59, 86, 87. Other studies, however, have reported that there are no differences between increases in strength that result from using multiple- vs. single-set programs 15, 42, 90. Two recent meta-analyses by Rhea et al. 82, 83, however, have indicated that multiple sets (3 – 4 sets) elicit a greater increase in strength than single set protocols. In addition, a recent study 77 that examined the energy costs of a single-set resistance training program containing eight exercises produced moderate intensity (3 – 6 METS) work, but was not sufficient to produce a moderate level of physical activity (150 – 200 kcal expenditure) measured by caloric expenditure. Therefore, based upon these findings, the following recommendations have been made by the ACSM 55 regarding training volume:

<h4>For Increases in Muscular Strength, Hypertrophy, and Endurance</h4>

· For novice individuals, either multiple- or single-set resistance training programs (1 to 3 sets) can be performed initially, although multiple sets have resulted in greater increases in muscular fitness.

· For progression to intermediate or advanced training, multiple-set resistance training programs (3 – 4 sets in a periodized fashion) are recommended to optimize increases in muscular fitness.

<h4>For Increases in Muscle Power Output</h4>

For progression to intermediate or advanced training, multiple-set resistance training programs (3 – 6 sets in a periodized fashion) are recommended to optimize increases in muscle power output.

· To help avoid overtraining and overreaching for all types of resistance training programs, dramatic increases in training volume are contraindicated.

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