Within the fitness research community, there’s a huge debate regarding the optimal number of sets for a given exercise. Previous studies have looked at 1 set all the way up to 6-8 sets to determine an answer.
But as science would have it, the results aren’t so cut and dry.
In 2007, a researcher named Ronnestad performed a study using 24 untrained male participants (1). They were broken into two different groups: 1 set-3 set and 3 set-1 set. Each group performed either 1 set on the lower body exercises and 3 sets on the upper body exercises (1 set-3 set) or 3 sets on lower body and 1 set on upper body (3 set-1 set).
The study lasted for 11 weeks total. At the end, the results showed that all participants increased strength. They found five participants in each group gained muscle and lost fat. However, the researchers also concluded that 3 sets were superior for building muscle and strength in the lower body group, but there was no difference in muscle and strength in the upper body group between multiple and single sets.
In 2009, one researcher by the name of James Krieger performed a meta-analysis of 14 studies that were conducted with 440 participants (2). The results showed that 2-3 sets per exercise produced 46% greater strength gains than one set in both trained and untrained individuals. He also found no difference between 2-3 sets versus 4-6 sets.
In 2010 though, a researcher by the name of Frohlich performed a meta-analysis of 72 different studies (3). His results showed that there was no difference between single set and multiple sets in the short-term. However, if individuals are more advanced or are looking to increase strength long-term, multiple sets offer more benefits over single sets.
Also in 2010, James Krieger performed another meta-analysis on 16 different studies that compared 1 set to multiple sets (4). Upon his review, he found that multiple sets were associated with up to 40% higher hypertrophy (muscle growth) gains than single sets. He also found no difference between 2-3 sets and 4-6 sets as he did in his 2009 meta-analysis.
So, what does all this tell us?
It looks as if there is a benefit to performing multiple sets (2-3) versus only 1 set per exercise. These studies show strength and muscle mass are both increased when completing multiple sets. If your goal is fat loss, this is exactly what you want.
When losing fat, the ultimate goal is to retain as much muscle as possible. This will increase the rate at which you burn calories making fat loss easier and sustainable over the long-term. It also helps to give your body a lean, hard look versus a soft, flabby look that usually occurs when you lose muscle mass.
However, theses studies also show there doesn’t seem to be a huge difference between 1 set and multiple sets per exercise in the short-term. This may beneficial for those starting out.
Performing 1 set may provide the same results as multiple sets, meaning you could cut down the time you have to spend in the gym. As you advance though, 2-3 sets offer more of an advantage as shown in these studies. This seems to be the sweet spot.
References:
1. Rønnestad BR, et al. Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. J Strength Cond Res. 2007 Feb;21(1):157-63.
2. Kreiger JW. Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res. 2009 Sep; 23(6): 1890-901.
3. Frohlich M, et al. Outcome effects of single-set versus multiple-set training- an advanced replication study. Res Sports Med. 2010 Jul;18(3): 157-75.
4. Kreiger JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010 Apr; 24(4): 1150-9.
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1. http://www.webmd.com/fitness-exercise/ss/slideshow-30-minute-workout-routine
