Does increasing the resistance-training volume lead to greater gains? The effects of weekly set progressions on muscular adaptations in females.
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abstract
We investigated the effect of increasing the number of sets per week every fortnight versus performing a constant set volume on muscular adaptations over 12 weeks. Thirty females (RT experience 2.1 ± 1.0 years) were randomly assigned to a constant group (CG, n = 9) that performed 22 sets per week, a two-set progression group (2SG, n = 11), or a four-set progression group (4SG, n = 10). Forty-five degree leg press one-repetition maximum (1RM), vastus lateralis cross-sectional area (VL-CSA), and the sum of proximal, middle and distal lateral thigh muscle thickness (∑MT) were assessed at baseline and after the intervention. We observed that the 4SG and 2SG conditions showed greater improvements in 1RM than the CG (p < 0.001, p = 0.032, respectively), with no differences between 4SG and 2SG (p = 0.118). Regarding VL-CSA, the 4SG group showed greater increases than the CG (p = 0.029) but not than the 2SG (p = 0.263), whereas no differences between the 2SG and CG (p = 0.443) were observed. There were no differences between groups for ∑MT (p = 0.783). While all groups demonstrated improvements in the measured outcomes, our findings suggest that increasing weekly sets may offer additional benefits for 1RM and vastus lateralis cross-sectional area. However, no additional benefits were observed for ∑MT.
