Effects of Single Vs. Multiple Sets during 10 Weeks of Water-based Resistance Training on Neuromuscular Adaptations in Young Women.

ABSTRACT

This study aims to analyze the neuromuscular adaptations of sedentary young women between water-based resistance training performed with single and multiple sets. 66 women (24.72±4.33 years old) were randomly divided into 2 training groups SS (single set of 30 s) and MS (3 sets of 30 s). Both groups performed 2 sessions per week for 10 weeks. One repetition maximal test (1RM), muscle endurance test (maximal repetitions at 60% 1RM) and muscle power test (squat and countermovement jump performance) were evaluated at pre- and post-training. To compare neuromuscular variables, a repeated measures ANOVA with a group factor (α=0.05) was used. Both groups showed significant increases in 1RM (SS 14.59%; MS 14.86%), in 60% 1RM (SS 31.23%; MS 37.37%), in SJ (SS 10.9%; MS 8.3%) and CMJ (SS 9.1%; MS 6.8%), without difference between groups. There can be concluded that young and sedentary women presented improvements in different expressions of strength after 10 weeks of training, regardless the volume of training.