Meta-analyses do not support performance of multiple sets or high-volume resistance training

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Winett, R.A. (2004). Meta-analyses do not support performance of multiple sets or high volume resistance training. Journal of Exercise Physiology, online, 7(5), 10-20.

Four recently published meta-analyses claim their results show that multiple-set resistance training protocols (higher volume) are superior to a single set of each exercise (lower volume) for producing strength gains in experienced trainees. This critique examined the framework, logic, procedures, statistics, results and interpretations of the four meta-analyses and demonstrated that these studies did not follow many of the recognized guidelines for meta-analysis. There was very little support for any of the purported claims or conclusions. In fact, this critique suggests that simple, time efficient, single-set, lower volume protocols appear to be just as effective as multiple-set, higher volume protocols for increasing muscular strength regardless of goals or training status.

A meta-analyses is basically a statistical procedure that allows a researcher to combine the statistical results of many studies on a chosen topic and compare the outcomes of those studies. For example, in a meta-analysis for resistance training, each study would need to have a measure of strength as an outcome of the resistance training protocol. So what this researcher did was to look at the impact that different types of strength training programs have on strength development. Results of the study concluded that you do not have to repeatedly lift huge amounts of weight to see increases in strength. What is more important during strength training is that you lift properly and focus on developing a good strength-to-weight ratio – the ratio of weight you can lift per pound of body weight. Good strength-to-weight ratio for the legs is about 2 x bodyweight for men and 1.5 x bodyweight for women. For example, a 150lb male should be able to leg press approximately 300lbs one time. A 130lb woman should be able to leg press approximately 195lbs one time. This seems quite significant and it is.

Most people do not have a good strength to weight ratios and do little to try improve this ratio during their training sessions. So when you see that big guy in the gym who is bench pressing 250lbs but weight 220lbs remember that this is not near as impressive as the guy who weighs 150 pounds and can press 210lbs. The neat thing here is that there are some specific exercises that can help you develop a better strength-to-weight ratio and it takes very little time to do them. The best athletes in the world focus on developing good strength-to-weight ratios and you can too!