Which is Better for Building Muscle: Single or Multiple Sets?

How to Build Muscle

Want to build muscle?

Then you need to lift weights. You know there are no shortcuts, and that you need to push yourself in the gym. However, there’s a heated debate about how many sets you should do to gain weight.

In this podcast, James Krieger will teach you how many sets you need to perform to gain the muscle as quickly and efficiently as possible. You’ll learn:

  • The pros and cons of doing one set, or multiple sets.
  • How many sets are optimal for building muscle.
  • How to increase your volume as you get more advanced.
  • How to plan recovery into your training program.
  • How to decide on the right number of sets for your workout program.

Click the Player to Listen:

Show Notes


Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (PHAT Training)

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> Did you enjoy this podcast? [Click here to check out my book, *Flexible Dieting](http://evidencemag.com/flexible-dieting-book)*. Want an even more in-depth education on how to lose weight, build muscle, and get stronger and healthier? [Join Evidence Mag Elite](http://evidencemag.com/elite) and get member’s-only reports and interviews.

### Transcript

Coming soon…

### References

1. Krieger JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010;24(4):1150–1159. doi:10.1519/JSC.0b013e3181d4d436.

2. Wernbom M, Augustsson J, Thomee R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225–264. Available at: http://eutils.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&id=17326698&retmode=ref&cmd=prlinks.

3. Marshall PWM, McEwen M, Robbins DW. Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. Eur J Appl Physiol. 2011;111(12):3007–3016. doi:10.1007/s00421-011-1944-x.

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Armi Legge

Armi Legge is a writer and fitness consultant who competed on the Youth and Junior USA Triathlon circuits for nearly a decade. He also trains as a powerlifter.

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