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Single versus multiple sets of resistance exercise: a meta-regression.
1Journal of Pure Power, Colorado Springs, CO, USA. jim@jopp.us
Journal of Strength and Conditioning Research
|August 8, 2009
Summary
For optimal strength gains, performing 2 to 3 sets per exercise is significantly more effective than a single set. This finding holds true for both trained and untrained individuals in resistance training programs.
Area of Science:
- Exercise Physiology
- Sports Science
- Biomechanical Research
Background:
- Optimal resistance training set volume for muscular strength development remains a subject of debate.
- Previous research offers conflicting evidence regarding the superiority of single versus multiple sets per exercise.
Purpose of the Study:
- To quantitatively compare the effects of single-set versus multiple-set resistance exercise protocols on dynamic strength.
- To establish a dose-response relationship between the number of sets per exercise and strength improvements.
Main Methods:
- A hierarchical, random-effects meta-regression analysis was conducted.
- Included 14 English-language studies encompassing 92 effect sizes and 30 treatment groups.
- Compared single sets against multiple sets while controlling for confounding variables.
Main Results:
- Multiple sets demonstrated a significantly larger effect size for strength gains compared to single sets (difference = 0.26).
- Performing 2 to 3 sets per exercise yielded significantly greater strength improvements than 1 set (difference = 0.25).
- No significant differences in strength gains were observed between 1 set and 4-6 sets, or between 2-3 sets and 4-6 sets.
Conclusions:
- Resistance training programs incorporating 2 to 3 sets per exercise are associated with approximately 46% greater strength gains compared to programs using only 1 set.
- The optimal number of sets for strength improvement appears to be between 2 and 3, with no additional benefit observed from 4 to 6 sets.
- These findings are consistent across varying training durations, subject training statuses, and trained body regions.
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