Many people believe that multiple sets are necessary for muscle growth and strength gains. However, research suggests that you can achieve significant results with considerably less volume. For strength training, just one heavy set performed two to three times per week is sufficient for most individuals to build strength.
Woman performing a heavy barbell squat
Studies have shown that a single, intense set can be as effective as multiple sets for strength development. This is particularly encouraging for those with limited time for exercise.
For overall health, even less is required. Just one hour of lifting per week can significantly reduce your risk of death from all causes, by approximately 30%. This highlights the substantial health benefits of even minimal strength training.
Man using resistance bands for strength training
Even for muscle growth, the volume required is less than you might think. Just four challenging sets per week can trigger noticeable muscle growth. For example, you could perform two hard sets of flat bench press on Monday and two hard sets of cable flies on Thursday to stimulate chest muscle growth.
Legendary bodybuilder Dorian Yates, a six-time Mr. Olympia, famously built his impressive physique using a similar approach, focusing on intense, low-volume workouts. While four sets per week may not maximize muscle growth for everyone, it will produce visible results.
Close-up of a man's muscular chest
Ultimately, any amount of training is better than none. If time constraints prevent you from following a high-volume training program, don’t be discouraged. Even a small amount of focused effort can yield significant benefits for your strength, health, and physique.
