In a Nutshell
- Performing multiple working sets per exercise is significantly better for strength and hypertrophy than performing just a single working set.
- The optimal number of sets for significant improvement lies between 2 to 3 sets per exercise.
- The benefits of adding more than 2 to 3 sets per exercise exist, but the benefit is small enough to be considered not statistically significant.
- At a certain point, to maximize time, we’re likely better off adding more exercises than adding more sets to a single exercise.
Resistance training is the foundation to improving muscle strength and hypertrophy.
However, there's a common misconception that if some training is good then always adding more sets will be good as well. The reality is that this belief can lead to suboptimal results, as there are not linear benefits with increased volume.
This article delves into the concept of diminishing returns in exercise, specifically examining how overdoing a single exercise in a session may not be the most efficient approach to training.
The Concept of Diminishing Returns in Exercise
In this context, diminishing returns is the point at which additional sets contribute less to muscle growth or strength gains compared to previous sets.
Research indicates that, beyond a certain point, each additional set offers a smaller increment in gains, leading to a plateau or, worse, a regression.
Single Sets vs. Multiple Sets: What the Research Says
Meta-analyses comparing single and multiple sets have found that multiple sets per exercise are associated with significantly greater strength gains and muscle hypertrophy than just a single working set.
However, the difference becomes less pronounced as the number of sets increases beyond 2 to 3 sets per exercise. For instance, the transition from 1 to 3 sets per exercise shows a significant benefit. But moving beyond 3 sets and going up to 6 sets per exercise offers no statistically significant benefit. Beyond 6 sets per exercise is likely to have such diminishing returns that it could be argued it’s unnecessary or even detrimental as a whole.
Understanding the Evidence: A Closer Look at the Studies
Studies included in the analysis often show that two to three sets per exercise strike a balance between maximizing muscle hypertrophy and preventing overtraining. For example, research has demonstrated a 40% greater hypertrophy-related effect size with multiple sets compared to a single set, highlighting the effectiveness of at least a moderate set volume.
Practical Guidelines for Determining the Right Number of Sets
Determining the right number of sets in a workout involves considering the exercise type, targeted muscle group, and individual training status. Beginners may benefit from fewer sets as they adapt to resistance training, while more experienced athletes can handle higher volumes. Tailoring the number of sets to the individual's capacity and goals is essential for optimal results.
Quality > Quantity
In training, we should always emphasize the importance of quality over quantity.
No matter how many sets of an exercise we perform, we should be focusing on dialing in proper technique and intensity to stimulate muscle growth effectively.
Quantity may vary based on individual needs, but quality should never be sacrificed for anything.
To Review
While multiple sets per exercise are generally more effective for muscle growth and strength, there's a point of diminishing returns where additional sets yield smaller incremental benefits. Balancing exercise volume with recovery and individual capacity is key to optimizing training efficiency and achieving sustainable progress.