Разбор всех статей где было указано что 1 рабочего подхода достаточно из материалов о ВИТ Артура Джонса.
Самое спорное утверждение Джонса — то что достаточно всего 1 рабочего подхода для запуска роста мышц. То-же самое говорил в конце карьеры Ятс, Майк Ментцер. Все они начинали что надо делать много отказных подходов, но в конце пришли к тому что 1 подхода достаточно (стоит понимать, что имеется в виду 1 подход в каждом упражнении, т.е. 1 подход на квадрицепс, 1 на заднюю поверхность бедра, в итоге перекрестной нагрузки + разминочных подходов может быть спокойно в сумме 6-8 на каждую мышцу)
Все работы самого Джонса мы не рассматриваем.
Источники из STRENGTH TRAINING METHODS AND THE WORK OF ARTHUR JONES DAVE SMITH AND STEWART BRUCE-LOW
Большой обзор эффекта 1 подхода по сравнению с многими. http://saudeemovimento.net.br/wp-content/uploads/bsk-pdf-manager/539_QUANTITATIVE_ANALYSIS_OF_SINGLE-_VS._MULTIPLESET.PDF
1 подход в отказ
| Источник | Суть исследования | Сроки, недель | Тренировок/неделю |
| Starkey DB, Pollock ML, Ishida Y, Welsch MA, Brechue WF, Graves JE et al. Effect of resistance training volume on strength and muscle thickness. Med Sci Sports Exerc 1996;28:1311-1320. | 1 против 3 подходов, 8-12 повторов до утомления сгибания и разгибания голени, никакой разницы по приросту между группами нет. | 14 | 3 |
| Vincent K, De Hoyos D, Garzarella L, Hass C, Nordman M, Pollock M. Relationship between indices of knee extension strength before and after training | 1 против 3 подходов разгибаний, рост одинаковый | ||
| Ostrowski KJ, Wilson GJ, Weatherby R., Murphy PW, Little AD. The effect of weight training volume on hormonal output and muscular size and function | Сравнение 3, 6 и 12 подходов между собой, никакой разницы по росту силы/массы мышц не выявлено | 10 | 4 |
| Haas CJ, Garzarella L, De Hoyos D, Pollock, ML. Single versus multiple sets in long term recreational weightlifters | 1 против 3 подходов в отказ на 8-12 повторов у спортсменов с опытом от 1 года, разницы нет. | 13 | 3 |
| Terbizan DJ, Bartels RL. The effect of set-repetition combinations on strength gains in females age 18- 35. Med Sci Sports Exerc | |||
| Stowers T, McMillan J, Scala D, Davis V, Wilson D, Stone, M. The short-term effects of three different strength-power training methods | 1 против 3 подходов, нет разницы | 7 | 3 |
| Westcott WL, Greenberger K, Milius D. Strength training research: Sets and repetitions. Scholastic Coach 1 | |||
| Welsch MA, Brechue WF, Pollock ML et al. Med Sci Sports Exerc 1994;26 (Suppl 5):S189. | |||
| Stadler Jr LV, Stubbs NB, Vokovich MD. A comparison of a 2-day and 3-day per week resistance training program on strength gains in older adults. |
1 раз в неделю
| Источник | Суть исследования |
| Pollock ML, Graves JE, Bamman MM, Leggett SH, Carpenter DM, Carr C, Cirulli J, Matkozich J, Fulton M. Frequency and volume of resistance training: Effect on cervical extension strength. | |
| Graves JE, Pollock ML, Foster D, Leggett SH, Carpenter DM, Vuoso R, Jones A. Effect of training frequency and specificity on isometric lumbar extension strength. | |
| Carpenter DM, Graves JE, Pollock ML, Leggett SH, Foster D, Holmes B, Fulton MN. Effect of 12 and 20 weeks of resistance training on lumbar extension torque production | |
| Taafe DR, Duret C, Wheeler S, Marcus R. Once weekly resistance exercise improves muscle strength and neuromuscular performance in older adults. | |
| DeMichele PL, Pollock ML, Graves JE, Foster DN, Carpenter, D, Garzarella L et al. Isometric torso rotation strength: effect of training frequency on its development. Arch Phys Med Rehabil 1997;78:64-69. | |
| McLester JR, Bishop P, Guilliams ME. Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects. J Strength Conditioning Res 2000;14:273-281. | |
Источники из EVIDENCE-BASED RESISTANCE TRAINING RECOMMENDATIONS James Fisher1(A,E,F),James Steele1(E,F), Stewart Bruce-Low1(E,F), Dave Smith2(A,E,F)
| Источник | Суть исследования |
| A critical analysis of the ACSM position stand on resistance training: insufficient evidence to support recommended training protocols | |
| Challenging the American College of Sports Medicine 2009 position stand on resistance training | |
| Resistance exercise and the bone turnover in elderly men and women | |
| Carpinelli RN, Otto RM. Strength training: single versus multiple sets | |
| Berger in retrospect: effect of varied weight training programmes on strength | |
| Meta-analyses do not support performance of multiple sets or higher volume resistance training | |
| Acritical analysis ofthe single versus multiple set debate | |
| Hoffman JR, Kraemer WJ, Fry AC, et al. The effect of self- -selection for frequency of training in a winter conditioning program for football | |
| Prestes J, Frollini AB, De Lima C, et al. Comparison between linear and daily undulating periodized resistance training to increase strength | |
| McNamara JM, Stearne DJ. Flexible nonlinear periodization in a beginner college weight training class | |
| Buford TW, Rossi SJ, Smith DB, et al. A comparison of periodization models during nine weeks with equated volume and intensity for strength | |
| Enhancing muscular qualities in untrained women: linear versus undulating periodization. | |
| Mann JB, Thyfault JP, Ivey PA, et al. The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes |
