STUDY SUGGESTS THREE SETS ARE BETTER THAN ONE
TO PRODUCE MAXIMUM TESTOSTERONE IN MALE WEIGHT LIFTERS
 
From: TMccull230@aol.com
Date: Sat, 2 Nov 1996
Subject: How many sets:  Is one enough?  Study Results

As most of us are probably aware, anabolic hormonal responses from weight
training are very important to muscle growth.  Some of these anabolic
hormones responsible for growth are growth hormone (GH) and  testosterone.
 What many of us may not be aware of is what amount of volume is necessary to
stimulate the highest amount of anabolic hormone production.  This study may
help to solve the  never ending debate between HIT and more conventional
protocols.

In a recent study done by Gotshalk (1996), serum GH, testosterone, cortisol,
and whole blood lactate responses to single-set vs. multiple set heavy
resistance exercise protocols were examined.  Eight weight trained men
 completed  a resistance exercise workout of 10 RM with a 1 set design and
also completed an identical workout with a 3 set design.  Both workouts
utilized 1 minute rest periods.  The exercises used were the leg press, bench
press, wide grip pull down, shoulder press, seated row, arm curl, leg
extension, and sit up.  Blood was then drawn pre-exercise, immediately
post-exercise and at 5 min, 15 min, 30 min, and 60 min.  

Results:

GH was highest in both workouts at 15 min. post-exercise.  However, the 3 set
protocol was significantly higher (16.16 g/L) than the 1 set protocol (7.47
g/L).  

Testosterone production was highest in both protocols immediately
post-exercise.  Again, the 3 set protocol induced a significantly higher
response (29.60 mmol/L) than the single-set protocol (24.92 mmol/L).  The 3
set protocol also kept production much higher at the end of 60 min (24.84
mmol/L  vs. 22.30 mmol/L).

Whole blood lactate production, as suspected was significantly higher with
the 3 set protocol ( 9.42 mmol/L) than the 1 set protocol ( 6.47 mmol/L)
immediately post-exercise.  

Cortisol production was the highest  in both workouts at  15 min.
post-exercise.  Because the 3 set protocol probably caused more stress the
cortisol production was significantly higher (485.25 nmol/L) than the 1 set
protocol (428.75 nmol/L).

The testosterone to cortisol production ratio shows the ratio between protein
degradation and protein synthesis.  As we all are aware, the higher the
synthesis to degradation ratio the better.  The highest ratio in both
protocols was found at 5 min. post-exercise.  The 3 set protocol induced a
much higher ratio ( 0.0680 ) than the 1 set protocol (0.0599).  Meaning
protein synthesis was much higher than protein degradation in the 3 set
protocol when compared to the 1 set protocol. This is though to be optimal
for stimulating muscle growth.  

Thus, it is concluded that higher volumes of work produce significantly
greater increases in circulating anabolic hormones during recovery.  Using
larger training volumes is the preferred method to induce maximal muscle
hypertrophy.

Gotshalk, L.A., et.al. (1996).  Pituitary-gonadal hormonal responses of
multi-set vs. single -set resistance exercise.  Journal of Strength and
Conditioning Research.  10(4):286.  Abstract.

Tom McCullough 
Strength and Conditioning/
Sport Nutrition Consultant