Perhaps the single most-used excuse for not exercising is “I don’t have enough time.” And we commonly tell ourselves that if we can’t get in a “full workout”… it’s not worth working out at all.
Well this should help! Research has proven that, when it comes to weight training, performing a single set (ONE!!) until failure provides a minimum of 55% – 60% of BOTH the strength and size gains as performing 3-4 sets – even if they’re all done until failure! (See Research Article 1 below for an example).
Some studies have even provided evidence that, in some situations, a single set can provide statistically the exact same strength and size benefits as multiple sets! (See Research Articles 2-3). While yet others have concluded that a greater set volume provides increased size benefits, but not strength. (See Research Article 4)
Obviously there’s a very wide variety of results and opinions, and lots of research remains to be done, but my point here is that even the lowest numbers of any related study in the last 50 years still says that a single set will provide 55% – 60% of the benefits… and it’s potentially even higher than that.
So there’s no room for excuse! If you’re pressed for time, just do a SINGLE SET of each exercise in your routine and you’ll still get the majority of the benefits!!!
Relevant Research Articles:
1) Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis
2) Strength training. Single versus multiple sets
3) Evidence-Based Resistance Training Recommendations for Muscular Hypertrophy
4) Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men
Dr. Gains 
Leave a comment