This week I discuss some of the differences between single vs. multiple sets and how it all depends on your time, fitness level and strength training goals. Most importantly, to see results from your strength training sessions, you must overload the muscles with challenging enough effort to cause adaptation to occur. So whether that is one set of 15 or 3 sets of 12 reps there needs to be enough intensity to create muscle growth. 

If you are going to give one set to failure a try here are a few guidelines to follow:  

- Warm Up: 5-10 minutes of cardio or some movement prep to get the body ready

- Have Intent: Mindset is very important when it comes to one set to failure

- Move Slowly: Count to 4 seconds on both the eccentric and concentric parts of the lift

- Use Heavy Weight (without causing injury): You need to create fatigue within around 12-15 reps and if it's too easy then you need to up the weight

- Rest - Make sure you are getting adequate rest between each workout (24-36 hours)

There you have it! Give it a try and let me know how it goes! Remember:  If you decide to go with one-set training, you have to work a little harder to make sure you get the most out of each and every rep.

Have a great day!

Citations:  

1. Fröhlich M, Emrich E, Schmidtbleicher D. Outcome effects of single-set versus multiple-set training--an advanced replication study. Res Sports Med. 2010;18(3):157-175. doi:10.1080/15438620903321045
2. Radaelli R, Fleck SJ, Leite T, et al. Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond Res. 2015;29(5):1349-58. doi:10.1519/JSC.0000000000000758

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