Is One Set to Failure Enough To Build Muscle?
Or is it essential to do a higher volume?
Most people train with a relatively high volume these days. That’s probably because most of the studies suggest that higher volumes give better results for both muscle size and strength gains. However, some people will tell you quite categorically that one set is all you need — provided you push it to failure.
But are they right? Is one set to failure enough to build muscle optimally, or is it essential to do more if you want to get the best results?
Well, the short answer is that most people will do better with multiple sets, usually 3–5 per exercise. However, this may not be the case for everyone, and some people will find that one or two sets will work just as well — or even better.
But before we can explore this any further, we need to define what counts as a set.
What Is Meant by a Set?
When most people talk about sets, they are referring to work sets. That is the sets you do after your warm-ups. But others see it differently.
I remember reading an interview with Frank Zane some time ago, and he was saying that how Mike Mentzer (an avid proponent of one-set training) trained was not very different from how everyone else…
