Effect of high intensity in every set on strength gains in novice lifters: a randomized controlled trial

Abstract

Background and Study Aim. Effective program design is essential for maximizing adaptation by balancing strength gains, minimizing stress, and enhancing recovery. However, it remains unclear whether training at high intensity in every set is necessary for optimal strength gains. This study compares the effects of two distinct 6-week resistance training programs on maximum strength in novice lifters. Material and Methods. Twenty participants were recruited and randomly assigned to either the traditional strength program (TSP) or the combined strength program (CSP), both periodized to increase the number of sets every 2 weeks over a total of 6 weeks. A two-way ANOVA was used to analyze maximum isometric strength, maximum dynamic strength, and strength ratio differences between groups and over time. Results. The results showed significant increases in maximum isometric knee extension and elbow flexion strength for both the TSP (CI 95% = 55.87-99.92 N and CI 95% = 10.93-26.86 N, respectively) and the CSP (CI 95% = 43.32-111.42 N and CI 95% = 8.54-28.96 N, respectively). Similarly, maximum dynamic knee extension and elbow flexion strength also improved significantly in both programs (knee extension: TSP CI 95% = 8.16-17.24 kg and CSP CI 95% = 9.10-28.32 kg; elbow flexion: TSP CI 95% = 6.74-11.26 kg and CSP CI 95% = 3.05-10.70 kg). Additionally, strength ratios increased significantly in both the TSP (knee extension CI 95% = 0.87-1.36 N/kg and elbow flexion CI 95% = 0.15-0.42 N/kg) and the CSP (knee extension CI 95% = 0.68-1.59 N/kg and elbow flexion CI 95% = 0.14-0.39 N/kg) from baseline. Conclusions. Both training programs led to significant increases in maximum strength metrics. Novice practitioners did not need to train at high intensity in every set to achieve substantial strength gains. This was particularly evident during the early weeks of training, when recovery and adaptation are critical.

Keywords

• isometric strength
• dynamic strength
• strenght ratio
• knee extension
• preacher curl