Whether a single set is sufficient for building muscle and strength is a key question for those seeking a minimalist approach to resistance training. This “one set training” maximizes the intensity of a single, highly focused effort per exercise. The core debate centers on whether this minimal time investment provides the necessary stimulus for adaptation. Scientific consensus suggests that for many individuals, this low-volume, high-intensity method can be surprisingly effective, challenging the belief that multiple sets are always required for progress.
The Science of Minimal Effective Volume
The concept of Minimal Effective Volume (MEV) defines the lowest dose of exercise stimulus required to trigger muscle growth and strength gains. Research comparing single-set versus multiple-set resistance training has often found no significant difference in the resulting increases in strength or muscle size, especially in untrained individuals. This suggests that a single, properly executed set can meet the threshold for MEV, providing an efficient pathway to initial adaptation.
The primary driver for muscle adaptation is the intensity of the work performed, not simply the total number of sets. A single set taken extremely close to muscular failure recruits a high percentage of muscle fibers, including the high-threshold motor units necessary for growth. Since these motor units are only activated when the muscle is highly fatigued, the final few repetitions of a hard set are considered the most effective for stimulating hypertrophy.
However, comprehensive analyses suggest that multiple sets are associated with a greater effect size for hypertrophy, sometimes up to 40% more, even in untrained subjects. While one set may be sufficient to stimulate growth (the MEV), two to three sets often appear to be more productive for maximizing gains. The key takeaway is that for someone whose main goal is time efficiency, one set can work, but for maximizing the growth response, slightly more volume is generally better.
Optimizing the Single Set
To make a single set “enough” for muscle growth, its intensity must be maximized. The most important factor is training to or extremely close to momentary muscular failure (zero to one Repetition In Reserve, or 0–1 RIR). This level of effort ensures that the maximum number of muscle fibers are recruited and fatigued, providing the necessary stimulus for adaptation.
The weight used must allow the set to fall within the optimal repetition range for hypertrophy, typically between six and twelve repetitions. Selecting a load that causes failure within this range ensures both adequate mechanical tension and metabolic stress within the single effort. Perfect form must be maintained throughout the set, as poor technique will shift the stress away from the target muscle and increase the risk of injury, negating the entire effort.
Some programs incorporate controlled movement speeds, often referred to as time under tension (TUT), to enhance the stimulus within the single set. Performing the eccentric (lowering) phase of the lift more slowly maximizes the duration the muscle is under load, further driving fiber fatigue and recruitment. This meticulous execution aims to extract the maximum stimulus from that one set.
When More Volume is Necessary
The efficacy of one-set training is significantly affected by the individual’s training experience, limiting its long-term use. A single set is highly effective for beginners because their muscles are sensitive to any new stimulus. However, as a person becomes more advanced, the body adapts, and the Minimum Effective Volume (MEV) required for growth increases. Highly trained lifters require progressively higher volumes to continue progressing, moving into the Maximum Adaptive Volume (MAV) range.
For advanced individuals, relying solely on single-set training will likely result in stagnation, as the total accumulated stress is insufficient to prompt further adaptation. Maximal strength goals, such as those pursued in powerlifting, also necessitate higher volumes because strength adaptations are often load-specific and benefit from more sets at heavier weights to practice the lift and increase neural drive. Maximizing hypertrophy generally requires more than one set per exercise, pushing toward the two to three set range to accumulate sufficient weekly training stress.
Multiple sets offer practical advantages that a single set neglects, such as providing necessary practice for complex movements and serving as a built-in warm-up progression. A single, all-out set does not allow for the gradual ramp-up in weight and technique refinement that multiple sets provide, which is important for safety and performance in heavy compound lifts. Therefore, while one set is a powerful tool for time-crunched individuals and beginners, maximal progress for experienced lifters typically demands a higher overall training volume.