One hard set still builds strength
One hard set per exercise, one to three times a week, still raises 1RM in trained men. More sets give a somewhat larger gain.
Strong evidence
PubMed sources: 2 support the claim.
Last reviewed:
What the research shows
Androulakis-Korakakis 2020 pooled studies where each exercise got one set to failure with about 70 to 85% of 1RM. Average 1RM rose by about 12 kg. That is the change from start to end of the program, since there was no control group.
Ralston 2017 compared lower and higher weekly set counts: more volume gave a little more strength, with the 1RM difference close to the threshold of statistical significance.
In practice
When there is no time or recovery for full volume, one hard set per exercise still moves strength forward. Full volume gives somewhat more.
Limits
The studies pooled by Androulakis-Korakakis 2020 used one set to failure, so they say nothing about heavy singles. Whether the same holds for the deadlift, for women and for highly trained powerlifters is unclear.
PubMed sources
- Androulakis-Korakakis 2020, PubMedmeta-analysis or review · supports
- Ralston 2017, PubMedmeta-analysis or review · supports