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Strength training. Single versus multiple sets

R N Carpinelli1, R M Otto

  • 1Human Performance Laboratory, Adelphi University, Garden City, New York, USA.

Sports Medicine (Auckland, N.Z.)
|October 20, 1998
PubMed
Summary

For optimal muscle strength and hypertrophy, evidence suggests that performing a single set per exercise is as effective as multiple sets. This challenges the common belief that more sets are always better for strength training gains.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Musculoskeletal Adaptations

Background:

  • A common belief in strength training is that multiple sets (≥3) are necessary for optimal muscle strength and hypertrophy.
  • This belief is widespread despite limited empirical support from scientific literature.

Purpose of the Study:

  • To evaluate the scientific evidence comparing the efficacy of single-set versus multiple-set strength training programs.
  • To determine if higher training volumes are superior for increasing muscular strength and hypertrophy.

Main Methods:

  • Systematic review and meta-analysis of existing studies comparing single-set and multiple-set training protocols.
  • Analysis of studies with training durations ranging from 4 to 25 weeks.

Main Results:

  • The preponderance of evidence indicates no significant difference in strength or hypertrophy gains between single-set and multiple-set training over 4-25 weeks.
  • Limited scientific evidence and no clear physiological basis support the notion that greater exercise volume leads to superior strength or hypertrophy.

Conclusions:

  • Current evidence does not substantiate the requirement for multiple sets for maximizing strength and hypertrophy.
  • Low-volume, time-efficient training protocols may be as effective as higher-volume programs, offering practical applications for individuals seeking efficient workouts.

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