---
title: 'You Only Need ONE SET For Gains. Here''s Why.'
source: 'https://youtube.com/watch?v=rWECQMzJLTI'
video_id: 'rWECQMzJLTI'
date: 2026-07-24
duration_sec: 195
channel: 'PictureFit'
---

# You Only Need ONE SET For Gains. Here's Why.

> Source: [You Only Need ONE SET For Gains. Here's Why.](https://youtube.com/watch?v=rWECQMzJLTI)

## Summary

This video explores the effectiveness of single-set training for muscle growth and strength, comparing it to traditional multi-set routines. It explains that while multi-set training yields up to 1.5 times more gains, it requires three times the volume and time, making single-set training a time-efficient alternative. The video provides practical guidelines for maximizing results with single sets, including intensity, frequency, and techniques like drop sets.

### Key Points

- **Single-set training appeal** [00:00] — For those short on time, doing a single set per exercise might be appealing and potentially effective.
- **Research on single vs. multi-set** [00:13] — Research over 20 years shows multi-set training is better for maximizing gains, but single-set training still provides meaningful results.
- **Legendary bodybuilders using single sets** [00:27] — Bodybuilders like Mike Mentzer and Dorian Yates achieved great results with primarily single-set training.
- **Efficiency of single-set training** [00:59] — Multi-set training yields 1.5 times more gains but requires three times the volume and time, making single-set training a time-efficient option.
- **Strength gains with single sets** [01:25] — The gap between single and multi-set training is smaller for strength gains compared to hypertrophy.
- **Optimal single-set protocol** [01:41] — Use heavy intensities (70-85% of one rep max), train each exercise 2-3 times per week, and take the set close to or to failure.
- **Mixed split approach** [02:09] — Do single sets for compound lifts and three sets for isolation exercises to balance volume and time.
- **Drop sets for extra volume** [02:36] — Adding one or two drop sets after the single set can increase volume and failure proximity, but adjust recovery accordingly.

### Conclusion

Single-set training is a time-efficient method that can still produce meaningful gains, especially for strength. For those prioritizing time over maximum gains, it's a viable option with proper intensity and frequency.

## Transcript

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
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
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
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
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
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
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.
already doing. Based on what we see in the science, to heavy intensities, about 70 to 85 percent of your one rep max.
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
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
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.
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
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
and let me know what you think in the comments. As always, thank you for watching and don’t forget to get your protein!