Comparison of Energy Expenditure During Single-Set vs. Multiple-Set Resistance Exercise

Mookerjee, S, Welikonich, MJ, and Ratamess, NA. Comparison of energy expenditure during single-set vs. multiple-set resistance exercise. J Strength Cond Res 30(5): 1447-1452, 2016The purpose of this study was to compare energy expenditure (EE) of single-set and multiple-set resistance exercise protocols using indirect calorimetry. Twelve men and twelve women (age = 21.4 +/- 1.3 years) performed a single-set (SS) and multiple-set (MS) resistance exercise protocol in random order. The subjects performed two protocols at 70% of their 1-repetition maximum. The protocols consisted of 5 upper-body exercises of either 1 or 3 sets per exercise performed in random order. Metabolic and cardiorespiratory data were recorded over the entire exercise session and during 5 minutes of recovery by a portable metabolic measurement system. Gross (167.9 +/- 58.7 kcal) and net (88.3 +/- 41.6 kcal) EE for the MS protocol were significantly greater (p < 0.001) than gross (71.3 +/- 26.5 kcal) and net (36.3 +/- 18.7 kcal) EE of the SS protocol. Conversely, there was no significant difference in the rate of EE between both protocols. Significant gender differences (p < 0.001) in absolute and relative EE were observed for both protocols where values in men were higher than women. Heart rate, respiratory rate, relative V.o(2), respiratory exchange ratio, and minute ventilation values were significantly higher during the MS than the SS protocol. The results of this study indicated that MS protocols yield greater metabolic and cardiovascular demands than SS protocols when the number of exercises performed is the same.