by Thomas Incledon, PhD(c), RD, LD/LN, RPT, NSCA-CPT, CSCS
Introduction
When I was a young kid, I would read every bodybuilding book that I could get my hands on. Like me, you may have read the classic Nautilus and Heavy Duty books. I looked at pictures of huge muscular men claiming they trained with only one set to failure for a select group of exercises. I tried the routines and never got as big as any of the guys pictured—or at least not as big as the books made me think I was going to get. Why didn’t it work and what should I have done? How many sets per exercise should you be doing now? These questions and many more should be answered for you in this article. You will find out the differences between single set training and multiple set training and be in a position to decide which is best for you.
Brief History of Weight Training
Ever since the formation of progressive resistance exercise (1) scientists have examined the optimum number of repetitions (2), interactions of sets and repetitions (3, 4), load of resistance (5, 6, 7), volume of training (8, 9, 10), frequency of training (11), and effects of periodization (12, 13). From all this (and many other studies), we find that repetitions in the 8-20 repetition maximum (RM) range induce the greatest muscle growth (hypertrophy). The RM indicates an all out effort was required in order to complete the desired rep count. We also know that each set does not have to be to failure in order to get bigger and stronger. In general, training more frequently and with larger volumes tends to be better for stimulating muscle strength and gains. The catch here is that the individual must be at a training stage when they can handle the training program they are following. You can train multiple times a day for short periods of time and make progress. You can also train six days a week and make progress. (Whether or not you need to is a different story.) Many times people try to do too much too soon and then overtrain. Proponents of one set to failure training (i.e. H.I.T., Mike Mentzer, Arthur Jones, Nautilus, Ellington Darden, etc) use this as a rationale to support their one set to failure approach. Meaning they claim by training less often with more intensity, you can get bigger and stronger sooner then with a multi-set per exercise approach. This is bullshit. However, you also can’t train following the same program as the steroid freaks on the covers of most magazines. In order to decide what is best for you, read this whole article. I don’t make any money pushing one training method over another. I can save you a lot of wasted time though, and if I am successful in this regard then I have accomplished my goal with this article.
Single Sets vs Multiple Sets What Science Tells Us Effects on Muscle Size and Strength
I am not going to review every study looking at the effects of single set versus multiple set training on muscle size and strength. I think this would bore the hell out of you and if you don’t read my articles, this mag will get rid of my ass. I am going to cover some key studies and tell you the good, the bad, and everything in between. The last two years, I have seen several abstracts at the American College of Sports Medicine annual meetings from Dr Pollack’s lab at the University of Florida. I have seen these same abstracts and one study (8) referenced in bodybuilding magazines by fools. The summary of these results was that men and women from the ages of 18-50 years get the same benefits performing one set of an exercise as they do performing three sets of an exercise. Looking at this superficially, one would say, “Great all I have to do is one set to failure, and I’ll get just as big and strong.” Now this sounds very attractive, after all who wants to waste time? Here are some deeper things to consider: First off the subjects were not previously strength trained. This is a major issue. You can not apply the results of pencil pushers that just started working out to muscle heads. They are on different phases of the adaptational curve. For a sedentary person to start working out, almost anything will make him or her grow. I’ve watched people come into the gym and perform exercises incorrectly and still get impressive gains. They are learning how to use muscle fibers that may have never been used before! The second issue (and last I will bring up) is that in this study, the training volume for the whole body was two sets versus six sets of isolation type exercise (leg extension and leg curl). While you could say that six sets is three times the volume of two sets, in reality this is not a big difference in volume. Also, the physical demands of these exercises are minimal when compared to a squat, deadlift, leg press, etc. What I am saying here is that there wasn’t very much different between the two exercises protocols, so it would make sense that the results were similar.
Other studies reported (3, 9, 14, 15) that multiple sets produced greater gains in strength and muscle size then single sets. The subjects in these studies included athletes and non-athletes. In both groups, programs that employed multiple sets per exercise resulted in strength gains up to 50% greater than single set per exercise programs. While on an individual basis any of these studies could have design flaws singled out, the overwhelming evidence is not debatable. Several studies have shown similar results, yet despite the scientific facts, some idiots are still pushing single set training programs. If that is not enough evidence to help you make a decision, take a look at the effects on hormonal responses.
Effects on Hormonal Responses
Studies have examined the effects of single set protocols vs multiple set protocols on growth hormone (GH) (16, 17, 18), testosterone (T) (17), and cortisol (C) (17, 18). In every case multiple sets produced greater hormonal responses. In fact one researcher stated that “total work may be more important than exercise intensity in stimulating hGH (human GH) production during resistance exercise (16)”. In case you don’t know, GH, and T are anabolic hormones that promote protein synthesis, which can lead to size and strength gains down the road. GH, T, and C are hormones that can either directly or indirectly promote fat loss. This is another benefit of multiple sets: a better hormonal environment for building muscle and getting rid of fat. By now you may be starting to get an idea that maybe multiple sets are better, but don’t know what to do with this information. Well don’t worry because now we are going to apply the research in an easy to follow format.
Applying The Research
If you are just starting out, what you do doesn’t matter too much. The best approach is to avoid training to failure. I say this because you can develop exceptional muscle soreness, which can prevent you from training again. I have no problem with a three-day-a-week approach that fits into your schedule (i.e. Monday, Wednesday, and Friday). I would initially find out my client’s goals and then choose the appropriate exercises. After all, if I don’t know what you want, then how can I tell you what to do? Basic exercises are usually the best way to go. Hire a good trainer and learn how to squat, deadlift, power clean, etc. properly. Start out light so that you can develop proper technique. I would use an approach of one set the first week, two sets the second week, three sets the third week, and then stay with three sets per exercise. I do not include warm-ups with this recommendation, which is simply designed to minimize muscle soreness. (This is not the only way, there countless ways to do this). I would then alter your program every three weeks in some fashion. The best way I know of to avoid a plateau is to plan ahead to change something.
If you have been training for awhile and want an effective program consider these variables: training to failure, number of repetitions, cadence of the repetitions, number of sets, rest between sets, frequency of training, and frequency of training a specific bodypart. Very few of the clients that I work with consider altering these variables. They get stuck doing the same thing and as a result don’t see any progress. Then when they try something different they think the new routine is awesome. It was the change in training, not the specific routine that brought about the new gains. I have the same advice for trained people: use multiple sets and vary the routine every three weeks. If you are looking to get stronger try 3-5 sets of 2-6 repetitions for each exercise. If you want to get bigger, try 8-20 repetitions of 3-4 sets for each exercise. Keep a journal and over time you should be able to see trends developing. You can then use this information to focus in on effective training programs.
Final Word
I briefly overviewed the scientific evidence that supports multiple sets per exercise for trained individuals. Beginners can get away with doing single sets for the first eight weeks. After that, multiple set programs are more appropriate for inducing size and strength gains. Multiple set programs may also be important for laying down the foundation for future gains even earlier in the training process. My recommendation is to do three sets per exercise with no more than three minutes rest between sets. As you adapt to the training you will find that three minutes is too long and you can train hard sooner. If this is the case, then just decrease the rest time to two minutes. Train smart, a workout should not last longer than 1.5 hours. Contact me if you have any questions.
References
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