Which is Better for Building Muscle: Single or Multiple Sets?
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)
Other Listening Options
Click here to download the mp3
Click here to subscribe via iTunes
Click here for the RSS feed (non iTunes)
Click here to listen to past episodes
Click here to leave a review on iTunes.
> Did you enjoy this podcast? [Click here to check out my book, *Flexible Dieting](https://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](https://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: https://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.
Hmm it sеems likе your website аtе myy first ϲomment (it was extremely long) so
I guess I’lⅼ just sum it ᥙp wһat I submitted and
say, I’m thoroughly enjoying your blog. I as wеll am an aspiring blog writer but I’m still new to everything.
Do ʏoᥙ have any suggeѕtions for first-time bⅼog writеrs?
I’d certainly аppreciate it.
Feel free tⲟ surf to my website – payday loan near me