[00:00] time at the gym, then having to do just a single set for each exercise might be appealing to you. Luckily, it might actually be worth it. But what exactly can we expect, and what exactly should we do
[00:13] to get the most out of doing just a single set? Well, let’s find out. to 20 years or so, research has consistently demonstrated that doing multiple sets per exercise is clearly better
[00:27] than doing a single set if you wanna maximize your gains. So, how is it possible that so many people, including legendary bodybuilders like Mike Mentzer and Dorian Yates, have achieved such astounding gains
[00:40] by training primarily with single sets? Thing is, even though it might not maximize gains, single-set training can still provide very meaningful some studies show that multi-set training is associated with as much as 1.5 times
[00:59] Now, that is definitely a significant difference. But if we look a bit closer, to achieve 1.5 times the gains, it required doing about three times the amount of work in volume and also spending
[01:13] roughly three times longer at the gym. So, if you’re trying to save some time, which pretty much everyone is, and wanna still get some good gains, then single-set training is a perfectly good option. It’s
[01:25] training to improve strength, where the gap between single and multi-set training gains is much closer. But now with all that context to actually do your single set to get the most out of it.
[01:41] already doing. Based on what we see in the science, to heavy intensities, about 70 to 85 percent of your one rep max.
[01:54] Do this two to three times per week for each exercise. Now, you really wanna make sure that this single set is taken close to or even all the way to muscular failure. Otherwise, a lot of potential gains
[02:09] will be left on the table and that time-efficiency advantage is essentially gone. Now, you can do single sets for all exercise or just for some. Maybe a mixed split, like doing single sets for your compound
[02:21] lifts and three sets for your isolation and accessory exercises, can be a good balance that increases volume while minimizing work for the tougher lifts. is adding one or two drop sets immediately after your single set.
[02:36] This can squeeze in a little more volume and get you even closer to failure. Just make sure you adjust your recovery to accommodate from the added fatigue. And that’s essentially what you should do if you’re training with only one
[02:49] If you care about maximizing your time over maximizing your gains, If you enjoyed this video, then please give it a single thumbs up and share it
[03:02] and let me know what you think in the comments. As always, thank you for watching and don’t forget to get your protein!