New study says the 'one-set rule' could help you build more muscle in the gym (while doing less) — here's how

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You can do less and still build muscle

Man leaning against a tyre with one hand and performing a dumbbell bentover row with his left arm
(Image credit: Shutterstock)

If you’re anything like me, gym motivation comes and goes, and sometimes, no matter what conversation you have with yourself, it just isn’t happening. Well, I might have found a fix. From now on, whenever you’re debating whether or not to do that workout or lift those barbells or dumbbells, think this: just one set. That’s it, just one set.

New research published in Medicine and Science in Sports and Exercise has made a fascinating discovery, and it’s that a single-set routine could save time and still build muscle, even when transitioning from higher-volume workouts. Here’s everything you need to know about the “one-set rule,” and why it works, according to researchers.

What is the study?

a woman's back muscle

(Image credit: Shutterstock)

Researchers took 42 young men and women who were already resistance-trained, and assigned them to one of two groups: the first group trained to failure on all exercises, while the other worked at a submaximal effort, meaning they had roughly two reps “in reserve” for the same exercises.

All participants performed one set of nine different exercises focusing on all major muscle groups each session. They did this twice per week for eight weeks. Researchers then measured muscle thickness in the biceps and triceps brachii and quadriceps, and looked at muscular strength, power and endurance markers.

What are the results?

a photo of a woman holding a barbell

(Image credit: Shutterstock)

The results showed that both groups benefitted from “appreciable gains in most of the assessed outcomes," and several measures of hypertrophy (muscle growth) favored the all-out effort group. However, increases in strength and local muscular endurance were similar between groups.

The next time you head to the gym, you could perform just one set of each exercise twice per week and still benefit.

The study concluded that single-set routines can be time-efficient and still promote modest muscular adaptations, although this was an assessment on trained individuals only. That said, even if participants had transitioned from higher-volume programs, it was still effective.

What does it all mean?

a photo of a woman holding a dumbbell with abs

(Image credit: Shutterstock)

Training toward failure and prioritizing intensity rather than volume (high sets or reps) is where muscle adaptations can occur. Even just one set per exercise can help you build muscle and power, so long as you work with intensity close to failure. However, results didn’t show the same for strength or local muscle endurance in this case.

The next time you head to the gym, you could perform just one set of each exercise twice per week and still benefit. Training to failure in this case favored slightly better muscle growth, but both groups still benefited significantly overall, and strength outcomes were similar.

Remember, the experiment targeted the whole body and main muscle groups, but by keeping it minimal, sessions were still short and time-efficient. Just think of intensity and ensure you're lifting toward failure rather than keeping reps in reserve.

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Sam Hopes
Sam Hopes
Fitness Editor and Coach

Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.

She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

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