Summary of 1 Set vs 3 Sets for Muscle & Strength Gains (Science Exploration)

The video explores the impact of Training Volume on muscle and Strength Gains, comparing one set versus three sets per exercise based on scientific literature.

Key Scientific Concepts and Findings:

• Training Volume: Refers to the number of sets performed per exercise.
• Meta-Analysis by Schoenfeld et al. (2017):
  • Combined results of 15 studies.
  • Found that high volume (three sets) is superior to low volume (one set) for increasing muscle mass.
• Additional Studies: Three studies since 2017 support the finding that three sets lead to greater muscle growth compared to one set.
• Anabolic Pathways: Higher volume stimulates Anabolic Pathways within muscle fibers more effectively.
• Study by Bird et al. (2010):
  • Compared myofibrillar protein synthesis after training with one set versus three sets.
  • Three sets resulted in greater amplitude and longer duration of protein synthesis.
• Meta-Analysis by Ralston et al. (2017):
  • Compared low versus high volumes for strength.
  • Found that Strength Gains were greater with three sets compared to one set.
• Effect Size:
  • Ralston's analysis showed a trivial difference (0.18) for strength and a small difference (0.24) for hypertrophy between one set and three sets.
• Individual Variation: Some individuals may respond better to lower volume training. A study involving 34 untrained subjects showed a near 50/50 split in response to one set versus three sets regarding muscle growth and Strength Gains.

Methodology and Findings:

• Training Protocol:
  • Subjects trained with either one set or three sets of unilateral leg press and leg extension.
  • Measured cross-sectional area of quadriceps before and after 12 weeks of training.
• Results:
  • 50% of participants showed better gains with three sets, while the other 50% had similar or greater gains with one set.

Researchers and Sources Featured:

• Schoenfeld et al. (2017)
• Bird et al. (2010)
• Ralston et al. (2017)

Notable Quotes

— 01:55 — « Overall the current literature indicates that one set per exercise does not maximize size or strength gains. »

— 03:01 — « It might be possible that some individuals truly grow more with lower volume training versus higher volume training. »

— 04:26 — « These findings truly surprised me and if they can be replicated on a larger scale they might suggest many folks experience no benefit with higher volumes. »

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Science and Nature

Video