One- vs. Three-Set Resistance Training: The Debate Continues

Resistance training has become a frequently chosen method for increasing strength and muscle mass and for improving athletic performance. Recently, there has been a controversy about the role that volume of resistance training plays in eliciting adaptations. The main issue in question is whether intensity or volume of training is the major threshold for adaptations to resistance training. There has been a great amount of research investigating this issue, but the results have been conflicting. Recent studies support the suggestion of the superiority of multiple sets, while few do support single set training.

This study was conducted to investigate the effects of a 1-set and 3-set strength training program. The subjects were untrained men and women who were randomly signed into 1 of 3 groups: subjects trained during the first 9 weeks (training period 1) with 1 set and 8–12 repetitions per set. After the break (9 weeks), they trained with 3 sets and 8–12 repetitions in training period 2. Twelve subjects started with the 3-set program and continued with the 1-set regime after the break. The control group did not train. The subjects were tested on 1 repetition maximum (1RM) for the biceps curl, leg press (unilateral: left and right), and bench press. Analysis of the data was done in a sampled manner for each strength training program (1-set and 3-set). The 1-set and 3-set programs led to significantly improved 1RM performances in every exercise. The relative improvements (%) for the 1RM were significantly higher during the 3-set program for the biceps curl and the bench press compared with the 1-set program. The control group exhibited no changes in any of the tested parameters over the course of this study. The same subjects improved their 1RM during the 3-set program by 2.3 kg (biceps curl) 8.9 kg (leg press right), 10.9 kg (leg press left), and 2.5 kg (bench press) more than during the 1-set program.

Depending on the goals of each trainee, these differences between the effects of different strength training volumes indicate that it may be worth spending more time on working out with a 3-set strength training regime.

Humburg H, Baars H, Schroder J, Reer R, Braumann K. (2007). 1-set vs. 3-set resistance training: acrossover study. Journal of Strength and Conditioning Research, 21(2): 578-582.