LONG TERM RESULTS ARE SIMILAR FOR ONE AND THREE SET STRENGTH TRAINING REGIMES
Pollock, M. L., Abe, T., De Hoyos, D. V., Garzarella, L., & Hass, C. J. (1998). Muscular hypertrophy responses to 6 months of high- or low-volume resistance training. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 661.
It was found that one- and three-set resistance training three times per week for 25 weeks produced similar increases in muscle thickness in both lower and upper body sites.
Implication. One full-effort strength training set yields the same benefits as do three sets. Performing fewer sets has the added benefit of stimulating less fatigue than the larger volume of training.
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