Lower study suggests that adhering to the 'one-set strategy' might aid in muscle development during exercise sessions, with less labor required - discover the particulars herein.
In a recent study published in Medicine and Science in Sports and Exercise, researchers found that multiple-set workouts are more effective for promoting muscle growth and strength compared to single-set routines, especially for resistance-trained individuals.
The study targeted a group of 42 young men and women who were already resistance-trained. Participants were divided into two groups: one trained to failure on all exercises, while the other worked at a submaximal effort. Both groups performed one set of nine different exercises focusing on major muscle groups twice a week for eight weeks. The study aimed to keep sessions short and time-efficient, focusing on the whole body and main muscle groups.
Results showed that both groups benefited from "appreciable gains" in most assessed outcomes, such as muscular strength, power, and endurance markers. However, the group that trained to failure showed favorable results for several measures of hypertrophy (muscle growth). Researchers measured muscle thickness in the biceps, triceps brachii, and quadriceps.
Scientific evidence generally supports higher-volume (>1 set per exercise) workouts as more effective for muscle hypertrophy and strength gains compared to single-set routines. Multiple sets produce greater hypertrophy and strength gains, according to meta-analyses and expert consensus. For example, a meta-analysis in the Journal of Sports Sciences found that 10-20 sets per muscle group weekly outperformed protocols with fewer than 5-6 sets.
Beginners may gain with lower volumes, but progression usually requires more volume. High-volume protocols can improve size and strength better than lower-volume methods. A 2025 study comparing a high-volume "3/7 method" with an 8x6 method showed superior strength increases (22.2% vs. 12.1% in 1-RM) and muscle thickness gains (9.6% vs. 3.7%) in the higher-volume group.
However, time efficiency and psychological factors matter. While high-volume sets are more effective, more complex or metabolically demanding protocols like 3/7 can save time while still driving superior gains. Single-set routines may be appealing for very time-constrained individuals but may not optimize hypertrophy.
It's worth noting that the study did not explore the potential benefits or drawbacks of training to failure for individuals who are not resistance-trained. Additionally, the study did not investigate the effects of training to failure on overall health or longevity.
In summary, the bulk of contemporary scientific evidence favors multiple-set, moderate- to high-volume routines for maximizing muscle size and power over single-set routines. Single-set training may produce gains, especially in novices or when time is limited, but is typically less effective for ongoing hypertrophy and strength development. More research is needed to refine the minimal effective dose and optimal set configurations, but for most lifters aiming for maximal muscle and power, higher volumes are advisable based on current data.
In the context of health-and-wellness and fitness-and-exercise, higher-volume workouts, particularly multiple-set routines, are generally more effective for promoting muscle hypertrophy and strength gains than single-set routines, according to scientific evidence. Therefore, for individuals interested in weight-management and muscle growth, implementing a multiple-set routine could be beneficial.
