What's better for strength training: One set or multiple sets?

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Some trainers recommend doing any strength training 3 to 5 sets to maximize muscle mass, while others argue that doing just one set is as effective as multiple sets. In fact, the exact answer will depend on your training goals. If you really want to increase strength, endurance and muscle development, you can choose to exercise with the right weight for you.

1. Should you do one set or multiple sets of strength training?

There's a lot of conflicting opinions about whether strength training should be single or multiple sets to build muscle. However, many studies show that doing a set of 12-15 reps with the right weight can help you build strength and improve fitness just as effectively as multiple sets of the same weight. exercise.
Whether it's one set or many sets, it's important to work until your muscles get really tired, which means you won't be able to lift any more weights with that muscle group. This will also stimulate factors in the muscle that contribute to improved muscle strength and growth.
The one set method also has the advantage of saving time, making it easier for you to do strength training. Accordingly, it will take you less time to do one set of each exercise instead of three or more sets. As recommended by health experts, you should make strength training exercises for all major muscle groups a habit at least 2 times a week. Plus, doing one set also helps you keep up with your fitness program without having to spend hours at the gym. Plus, not having to do the same exercise over and over makes it less boring.
Another advantage of training in a set is flexibility. You can easily replace your workouts with new ones when you get tired of the old exercise or when your body stops responding.
During strength training, simply choose a weight that's heavy enough to fatigue your muscles after about 12-15 reps. When this becomes easier for you, gradually increase the weight to continue doing 12-15 reps with weights that increase your muscle.
It is important to use correct technique to avoid sports injuries. In addition, you should also take appropriate time to rest between each exercise so that the muscles have time to recover. Although a group of strength training exercises can help you improve muscle fitness, the number of reps you perform can vary, depending on your fitness goals.
MORE: Should I do cardio every day and how much time is enough?

2. How to achieve the highest efficiency when practicing a set?

If you decide to do one set, you'll need to work a little harder to get the most out of each set. Here are some ways to make your strength training in a set more effective:
Warm-up: Get your muscles ready by doing Cardio for at least 5 – 10 minutes, or doing the movements Light warm-up for each exercise. Focus: Take your time during each rep and focus on the muscle groups you're working on. Do each repetition with the motto: Do ​​not jerk or lower the weight quickly, and do not cheat when exercising. Use heavy weights: To fatigue your muscles, you should lift enough weight that you can only complete the desired number of repetitions (about 8-15 reps). If by the end of the set you're still able to keep going, that's a sign that you need to increase the weight. Train slowly: Using it will prevent you from working all your muscle fibers. Ideally, for each rep, count to four during lifting and lowering. Think maximum effort: Since you're only doing one set, you need to give your best while keeping your limits and your ability to train. Rest: You should rest for at least a day between strength training sessions.

There are a lot of conflicting opinions about whether to strength train just one set or many sets. Depending on your physical goals, you can choose the right activities for you.

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Reference sources: mayoclinic.org, verywellfit.com