How Many Sets Per Workout? Why More Isn't Always Better

How Many Sets Per Workout? Why More Isn't Always Better

From Strength Changes Everything by The Exercise Coach

February 24, 2026 · 26 min · Season 2 · Episode 63

About this episode

Amy Hudson and Dr. James Fisher discuss the science behind single-set versus multiple-set training and its impact on muscle growth.

Everything you've been told about doing more sets to build muscle is wrong. Amy Hudson and Dr. James Fisher discuss the science behind single-set versus multiple-set training and what actually drives real strength and muscle growth. They break down a review paper comparing one set to three sets and share what the data says about hypertrophy and why effort matters more than volume. Tune in to hear why more isn't always better, how supervision changes outcomes, and how you can build muscle in far less time than you think. Dr. Fisher breaks down a review paper comparing one set versus three sets for muscle growth and strength. Dr. Fisher covers how effort changes across multiple sets when rest periods are involved. He reveals that sometimes it takes several sets to reach the same fiber recruitment that one high-effort set can achieve. The real driver isn't volume alone, but intensity and muscle fiber stimulation. Dr. Fisher reveals that strength increased to virtually the same degree in both the single-set and three-set groups. Whether participants trained one set twice per week or three sets twice per week, the outcome was the same. Why muscle size didn't differ between one set and…

People in this episode

Guests: Amy Hudson, Dr. James Fisher

Topics covered

  • muscle growth
  • strength training
  • exercise science
  • hypertrophy
  • effort vs volume

Keywords

  • sets
  • muscle
  • strength
  • hypertrophy
  • exercise
  • training

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