One-set resistance training elevates energy expenditure for 72 hours similar to three sets

Timothy Heden, Curt Lox, Paul Rose, Steven Reid and Erik P. Kirk

Purpose: To compare the effects of an acute one versus three-set full body resistance training (RT) bout in eight overweight (mean ± SD, BMI = 25.6 ± 1.5 kg m-2) young (21.0 ± 1.5 years) adults on resting energy expenditure (REE) measured on four consecutive mornings following each protocol.

Conclusions: A one-set RT bout following the ACSM guidelines for RT and requiring only *15 minutes to complete was as effective as a three-set RT bout (*35 minutes to complete) in elevating REE for up to 72 hours post RT in overweight college males, a group at high risk of developing obesity. The one-set RT protocol may provide an attractive alternative to either aerobic exercise or multiple set RT programs for weight management in young adults, due to the minimal time commitment and the elevation in REE post RT bout.

IN PLAIN ENGLISH: Single-set training is effective and time-efficient. If you work hard, you do not need to waste extra time in the weight room..