Exercise

June 20, 2010

Single vs. Multiple Sets: Is More Necessarily Better?

One of the biggest debates in the fitness field over the past couple of decades revolves around whether performing a single set of an exercise is as effective as performing multiple sets. This controversy took on a new dimension back in 1998 when Carpinelli and Otto published a review paper in the journal Sports Medicine siding with the single set proponents. These authors cited a lack of evidence and theoretical physiological basis showing any added benefits to performing multiple sets. If true, this would have significant implications for those who workout. After all, performing just a single set is much more time efficient than performing multiple sets–you could basically get in a workout in 1/3 time!

Unfortunately, the overwhelming body of research does not support the position of Carpinelli and Otto. Two recent review papers by James Krieger can be considered definitive evidence of the superiority of multiple sets. Using a technique called meta-analysis (where the results of many studies are combined to form a conclusion with greater statistical power), Krieger determined that multiple sets result in greater improvements in both muscle development and strength compared to single-set protocols. And we’re not talking slight differences here. Strength gains were found to be 46% greater and muscle growth 40% greater when performing multiple sets. That’s major!

Interestingly, these results held true for both trained as well as untrained subjects. This runs against conventional wisdom. It had often been believed that multiple set superiority might be limited to those with training experience. Not so. The studies by Krieger provide proof that those who are new to training also benefit from performing multiple sets.

Now this is not to say that performing single sets has no utility. Clearly, a person can get stronger and more muscular from routines that employ just one set per exercise. But it is just as clear that if you want to maximize these parameters, multiple sets are a must. This is even more important for more advanced trainees, as the body adapts to the stresses of exercises and thus greater increases in volume are necessary to elicit additional improvements in body composition and strength. Bottom line: While single set programs may suffice if you are time pressed, at least 2 to 3 sets are required per exercise for best results.

Stay Fit!

Brad

Carpinelli RN, Otto RM. Strength training. Single versus multiple sets. Sports Med. 1998 Aug;26(2):73-84.

Krieger JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010 Apr;24(4):1150-9.

Krieger JW. Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res. 2009 Sep;23(6):1890-901.