Is Single Set or Multiple Sets Better To Build Muscle?
July 31 2010
The question of single set or multiple sets for building muscle has been long standing. A recent study has shed some new insight into this “number sets for muscle” debate.
Why one set to build muscle?
- Intensity: You can put lot more into one set and therefore can use more weight.
- Recovery: If you are doing less sets, you recover better.
Why multiple sets to build muscle?
- Time under Tension: The time under tension on the muscle is greater and hence greater muscle growth potential.
- Trained Lifters: As you the training age increase, ,muscle becomes resistant to training and hence you need multiple sets to gain muscle.
But what do the studies say?
What was the design of the study?
The recent study looked at one set and 3 sets on muscle protein synthesis.
- Participants: The study had 8 trained participants (atleast one year) .
- Design: The design was within subject design where the subject acted as their own control. This within-subject design minimizes the variables like participant motivation and genetics.
- Training Protocol: The participants after an overnight fast did 3 sets of 70%1RM till failure with 2 min rest in between, and for the other leg they did 1 set of 70% 1RM.
What were the results of the study?
- At 5h: The results showed that both 1 and 3 sets increased protein synthesis at 5 hours, but the increase was significantly higher for 3 sets.
- After a day: Only the 3 sets groups sustained the protein synthesis even after a day while the single set returned back to fasted levels.
What about long term studies on sets and muscle?
Can this acute results in protein synthesis translate as muscular changes in the long term? Yes, indeed.
- Recent Meta-analysis: The recent meta-analysis confirms with the above acute study and shows that multiple sets are more effective than single sets in building muscle. This was true irrespective of the training status or the training duration.
Practical Recommendations
- Multiple sets are more effective in building muscle than single set.
- 3 sets are more effective in building muscle than one set.6 sets might be more effective that 3 sets, but we are not sure yet
Related articles
- Are low reps (1-6) better than high reps (8-12) for muscle growth?
- The Best Workout Program For Muscle Growth?
