1 Set vs. 3 Sets Weight Training Program

Overview

Thank you for your interest in the 1 set vs. 3 sets Weight Training Program at the Energy Balance Lab (EBL). This study is designed to compare the effects on body composition when completing 1 or 3 sets of resistance training. All of the training sessions will be supervised by a personal trainer in our private on campus exercise room.

Information that will be gained from your participation in the study:

1. The effects of 9 months of weight training on muscular endurance and strength
2. The effects of 9 months of weight training on body composition (ratio of muscle to fat) and body weight
3. A personalized progressive weight training program and develop correct lifting form

The weight training will take approximately 1 hour per day, 3 days per week for 9 months. At the end of the 9 month study a compensation of $1,000 to $1,050 will be provided.

Your training will be done in the EBL's private Exercise Room. The room is equipped with state of the art resistance training equipment and a personal trainer to help guide you through the exercises.

The EBL is located on the University of Kansas Campus in the Robinson Center next to the tennis courts. This project is a 9 month study and you must be living in Lawrence for the entire 9 months of the study. Our exercise facility is open from 7am to 7pm Monday-Friday and 10am-1pm on Saturday.

Please complete the eligibility form and make sure to answer all questions completely.

If you have any further questions or concerns please send an email to workout@ku.edu

Thanks,

EBL Resistance Training Staff

What is the purpose of the study

The purpose of this study is to examine the effects two levels of resistance training has on body composition, energy expenditure and energy intake in men and women. In addition, this study will investigate how different sets of resistance training influences muscular strength/endurance, energy expenditure, muscle protein synthesis and other physiological factors.

What days can I train each week?

M, W, F with Tu & Th used as make-up days.

What exercises do we perform and where?

All lifts are done on selectorized equipment in our own private exercise lab on campus. The lifts you will perform each day consist of: chest press, leg press, leg curl, triceps extension, lat pull down, back extension, abdominal crunch, calf raises, and shoulder press. You will have the assistance of a trainer each workout session.

Can I exercise outside of the lab?

No. We ask that you refrain from starting any new exercise program while you are currently participating in the study.

How many meals do I eat at Mrs. E's and do I have to pay for it?

Participants are required to eat at least 2 meals M-F, and 1 meal each on Sa-Su. You may eat whatever you want and it is free to all current participants. We will also give you a free parking pass to use for the week.

What time of day to I do testing and how long will it take?

Testing must be done between the hours of 7am-10am after a 12 hour fast. Testing takes approximately 45-60 minutes to complete.

What do I do if I am put into the Control group?

If you happen to be randomized into the control group you will not do resistance training in our lab, but will be required to eat at Mrs. E's, and do testing. You also cannot start any new exercise program for the 9 months you are in the study.

"I was disappointed to be put in the control group, but happy my testing results will be used in the study"

"I was surprised how much strength I gained with just 1-set of exercise 3-days a week"

Fill Out Eligibility Questionnaire

Next Steps

After you complete the eligibility form and if you are eligible for the weight training with protein supplementation, you will be requested to attend an information meeting that explains the complete study in detail. There is no obligation for attending the meeting and you are free to leave at any time.