Doing very few sets can still make your muscles grow, but it is not the best way to get the most growth possible.
Evidence from Studies
Supporting (3)
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The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains.
The research shows that lifting weights builds muscle at any volume, but doing more sets generally leads to bigger gains, even if the extra benefits get smaller as you do more.
Is There Too Much of a Good Thing?
Doing more sets per workout generally builds more muscle, but after a certain point, adding extra sets stops making a big difference. This means light workouts can grow muscle, but heavier workouts are better for getting the most growth possible.
The study shows that while doing a small amount of weightlifting still builds muscle, doing more sets and reps leads to significantly bigger muscle gains, especially in older women.
Contradicting (0)
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