Set Theory

A good decision is based on knowledge and not on numbers.

Plato


Walk into any gym and you will hear arguments about the ideal number of sets to perform while weight training. Over the years, large numbers of studies have examined this exact issue. What did they find? Let's look at the results.


The American College of Sports Medicine(ACSM) published it's latest guidelines in 2010, and recommends "2-4 sets" for each major muscle group. A recent article by Dr. Wayne Wescott in the ACSM's Certified News, reviewed the available meta-analyses and summarized the results.


One study, by Carpinelli and Otto, examine single and multiple ( both 2 and 3 sets), concluded that there was " no significant difference in the increase in strength or hypertrophy" between single or multiple sets. Note that training duration was between 4 to 25 weeks.


Fantastic Four: A 2003 study concluded that strength gains in both trained and untrained individuals was greatest with 4 sets performed.


A 2009 study concluded that 2-3 sets elicited greater effects on size than 1 set. It also reports 46% greater strength gains in 2-3 sets as compared to one.


So, I think we can safely state that multiple setsare more effective than single sets. But what is the optimal number? Perhaps we should look at the duration of training. Dr. Wescott cites a study that does just that.


9-1/2 Weeks:For programs between 6-16 weeks, single sets may be effective, especially in untrained individuals, and will elicit similar results to multi-set work.


28 Weeks Later:Programs studied that lasted between 17-40 weeks showed that multiple sets are superior.


So, how many sets do I perform? For the most part, 4. But, get a fitness professional to help design a program that matches your specific needs, goals, abilities, and interests. As Plato said, knowledge is the basis of good decisions.