Maximise Muscle Growth with One Set

Research suggests that even trained lifters can achieve muscle growth with surprisingly low training volume. A recent study divided experienced lifters into two groups, both performing only one set per exercise; one group trained to failure, while the other stopped when they felt they could only manage two more reps. Both groups experienced muscle growth, with those training to failure showing slightly better results. This aligns with a meta-analysis indicating that minimal volume elicits hypertrophy. This implies consistency is more critical than excessive volume, and even a single set taken to failure can be effective, especially when time is a constraint. Moreover, it appears that minimal effort is needed to maintain muscle, as training only a few sets a week still makes a difference.