beanerific

What do you guys think about all of it?

soccerchamp76

Umm, the general consensus is that multiple sets are better. The most popular choice for most exercises are 3 sets.

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Baraka_Guru

I've read from numerous sources (most are credible, in my opinion) that you can get pretty good results with single sets. Actually, some trials have concluded that the extra two sets had gains that were only marginal when compared to single-set routines. This is especially true when you first begin working out from a sedentary state.

The key, researchers claim, is that it's not how much you lift, it's the intensity. If you can lift to failure (or close to it) with a single set, you will shock the muscles enough in one session to encourage growth. The challenge, of course, is achieving this level of intensity. Most lifters would likely get better results from three sets to ensure they do in fact achieve the right load to build muscle.

Personally, I do three sets, but I lift to total failure on the third. I don't have the facilities to lift to even near failure on one set because I use free weights at home and I'm limited in terms of weight settings.

My recommendation: do a one-set routine if you're just starting out. If you find it gets too hard to reach a challenging intensity after a while, increase your number of sets.

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intellijence

I'll agree with you, Guru. The intensity and form is what counts.

I do 4-5 sets depending if I warm up with light weight/max out/cooldown set...

Daniel_

I started with 2 sets of 15 reps, and after 2 months training have now got to a point where I am lifting double the original weights in 3 sets of 15 reps.

Seems to work for me, but I'm after health and stamina rather than muscle growth especially.

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stevie667

Depends on your training style, principles and what your looking for.

I can think of a couple of training styles that prefer single sets, high intensity, and mutliple sets with high intensity. If your training for strength you'll be looking at different methodology than for size or endurance.

Should you be just starting out, 3 sets is a good base routine, which you can fiddle with depending on your needs.

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thingstodo

I've read about studies that say maximum benefits are obtained with two sets of 12 reps with enough weight to get to failure at 12 reps. I've actually been doing this with 12-15 reps for about 3 months and I've noticed no decline in strength or with my actual muscles.

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