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Effect of resistance exercise volume and complexity on EMG, strength, and regional body composition

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Abstract

This study was designed to examine the effects of a 12-week resistance training program using single versus multiple sets of a complex versus simple exercise on EMG, strength and regional body composition. Twenty-eight untrained men (n=15) and women (n=13) performed resistance training twice per week. Group 1 (S-1, n=9) performed one set of a leg press (LP) and bicep curl (BC) exercise, group 2 (M-6, n=9) performed six sets of a LP and BC exercise, and group 3 (C, n=10) was the control group. One-repetition maximums (1RMs) and EMG were measured in the LP and BC during pre-, mid-, and post-training. Lean body mass of the legs and arms were measured pre- and post-training by dual energy X-ray absorptiometry. Results of the study indicated that both S-1 and M-6 groups significantly increased percentage strength pre- to post-training in both the LP and BC [S-1 pre-/post-LP=41.2 (23.7)%, BC=8.5 (6.71)%; M-6 pre-/post-LP=52.6 (12.6)%, BC=22.8 (15.6)%; mean (SD)]. However, compared to S-1, M-6 showed a significantly greater increase in percentage strength in the BC (P≤0.05) from pre- to post-testing. Results also showed that M-6 produced a significant increase in biceps (single-joint) muscle EMG values pre- to mid-testing compared to S-1. There were no significant differences found in lean muscle mass gains for the legs or arms in either training group. The data from this study suggest that multiple sets produce a greater increase in percentage strength gain for a simple exercise. It is possible that some type of neural mechanism is responsible for the observed difference.

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Acknowledgements

Thank you to Chris Dodge, Adam Johnson, Tenille Kangas, and Sara Krajnik for providing technical assistance. This study was supported, in part, by the National Strength and Conditioning Association. This experiment complies with all current laws within the United States of America.

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Authors and Affiliations

  1. Musculoskeletal Research Center, Department of Exercise and Sport Science, University of Wisconsin-La Crosse, La Crosse, WI 54601, USA

    Jeffrey M. McBride, John B. Blaak & Travis Triplett-McBride

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  1. Jeffrey M. McBride
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  2. John B. Blaak
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  3. Travis Triplett-McBride
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Correspondence to Jeffrey M. McBride.

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McBride, J.M., Blaak, J.B. & Triplett-McBride, T. Effect of resistance exercise volume and complexity on EMG, strength, and regional body composition. Eur J Appl Physiol 90, 626–632 (2003). https://doi.org/10.1007/s00421-003-0930-3

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  • DOI: https://doi.org/10.1007/s00421-003-0930-3

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