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Is One Set Enough to Build Muscle? Insights for Efficient Training

At Central Athlete, we prioritize evidence-based strategies to optimize our clients' training outcomes. A recent study by Hermann et al. (2025) offers compelling insights into the efficacy of low-volume resistance training for muscle hypertrophy, even among well-trained individuals.​

Study Overview

Hermann and colleagues conducted an eight-week intervention with 42 trained lifters averaging nearly five years of experience. Participants engaged in twice-weekly sessions, each comprising nine exercises performed for a single set. The groups were divided based on set termination criteria:​

• Failure Group: Sets concluded upon reaching momentary muscular failure.​
  
  
• Non-Failure Group: Sets ended with approximately two repetitions in reserve.
  
  

Findings

Both groups experienced muscle thickness increases ranging from 2% to 10%, varying by muscle and measurement site. Notably, the Failure Group exhibited a trend toward more significant hypertrophy, aligning with Robinson et al.'s (2022) meta-analysis indicating that training closer to failure can enhance muscle growth.​

Implications

These findings suggest that even with minimal volume—approximately four fractional weekly sets per muscle group—trained individuals can achieve measurable hypertrophy. This underscores the importance of training intensity and proximity to failure, particularly when training time is constrained.​

Considerations for Practice

• Efficiency: Single-set protocols may benefit those with limited time or seeking to reduce training volume without sacrificing results.​
  
  
• Training to Failure: While potentially enhancing hypertrophy, training to failure can increase fatigue and recovery demands. It's essential to balance intensity with individual recovery capacity.​
  
  
• Individualization: Training programs should be tailored to individual goals, experience levels, and time availability. Incorporating both low- and high-volume sessions may optimize outcomes.​
  
  

Conclusion

Emerging evidence indicates that low-volume, high-intensity training can effectively stimulate muscle growth in trained individuals. At Central Athlete, we advocate for personalized, science-based approaches to training, ensuring each client receives a program aligned with their unique needs and goals.​

References

Hermann, et al. (2025). Is one set enough to build muscle?

Robinson, et al. (2022). Effects of training to failure on muscle hypertrophy: A meta-analysis.

Pelland, et al. (2024). Training volume and muscle hypertrophy: A meta-analysis.

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