Effects Of Three- vs. One-Set Resistance Training

Researchers from Norway and Sweden found that a 3-set resistance training protocol showed superior results in strength when compared to a 1-set resistance training protocol.

The purpose of this study was to compare the effects of single- and multiple-set resistance training on hypertrophy and strength gains in untrained subjects. Twenty-one young men were randomly assigned to either the 3L-1UB group (trained 3 sets in leg exercises and 1 set in upper-body exercises), or the 1L-3UB group (trained 3 sets in the upper-body exercises and 1 set in the leg exercises). All subjects trained 3 days per week for 11 weeks. The increase in 1RM from week 0 to 11 in lower-body exercises was significantly higher in the 3L-1UB group than the 1L-3UB group (41% vs. 20%), while no difference existed between the groups in upper-body exercises.

While it seems logical that the 3-set group showed more improvements in lower-body strength when compared with the 1-set group (due to a greater amount of over load on the body) some strength and conditioning specialists continue to use 1-set resistance training protocols to train their athletes. Is the 1-set method optimal?

Ronnestad B, Egeland W, Kvamme N, Refsnes P, Kadi F, Raastad T. (2007). Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. Journal of Strength and Conditioning Research, 21(1): 157-163.