Single set or multiple sets training: which is better?

Single set or multiple sets training. So which is actually better? A question that keeps coming up.

On single set or multiple sets training. Intuitively, one would think that the more advanced the trainees (the longer they have been doing strength training), the more effort is needed to set the training stimulus (hypertrophy stimulus). In this case, however, intuition does not match the scientific data (Burd et al, 2010).

Firstly, someone who has been doing strength training for a long time is not automatically "advanced". Just because someone has been doing something for a long time unfortunately does not mean that they are doing it correctly and successfully.

From a scientific point of view, there is no proof that so-called multiple set training is superior to single set training. This applies provided that the muscle was loaded to exhaustion in one set. As mentioned before, the muscle does not adapt to single set or multiple set training, but rather due to intracellularly activated signalling cascades (which in turn depend on genetic, epigenetic factors etc.). Timewise, however, the time required (training effort) with single set training is significantly lower. With similar or equal training success, training therefore becomes more efficient.

Considering that most people want to choose a time-efficient and effective method, we recommend performing the exercises once, correctly according to the training principles.

Therefore we no longer speak of single set or multiple set training, because the quality of exercise execution, not the quantity, is central. Thus the trigger for the muscle's adaptation is exceeding a certain stimulus threshold.

As an image: triggering a growth stimulus for the muscle is comparable to pressing a light switch. One press (1 set, until no complete further repetition within the individually possible range of motion is possible) turns on the light (growth stimulus) immediately, not gradually. It is the same in training: either the growth stimulus is triggered or it is not. With each repetition you press the switch further, until the light comes on after the appropriate exertion of strength. Once the switch has been pressed and the stimulus for muscle growth is thus set, no further "sets" are necessary. Pressing the light switch several times does not make the room any brighter either. Repeatedly exceeding the stimulus threshold (multiple set training) does not lead to a greater training effect. Rather, the nervous system is unnecessarily burdened ("overdose").

Ultimately, the training log serves to document progress. Since we want to see whether we are making progress, we are interested in training slightly above the stimulus threshold. It follows that in every session an attempt should be made, under standardised conditions, to train to the point where no complete movement within the individually possible range of motion is possible anymore. Only then can training progress be documented meaningfully (standardisation enables comparability).

So don't concern yourself with the unnecessary question of whether single set or multiple set training is better, but make sure you perform the exercises each time until complete exhaustion.

So perform the exercise for as long as it truly is no longer possible.

If you would like to know whether training resistance has an influence on muscle building, then click here.