One Set to Failure vs. High Volume: What Actually Works?

We’ve all seen the debates: One set to failure vs. high volume. Which one is actually better for building muscle and strength? Let’s cut through the noise and break it down.

The Myth of High Volume

For a long time, we were told that more was always better—more sets, more reps, more time in the gym. But here’s the truth: Quality trumps quantity. Research has shown that a single, well-executed set to failure recruits almost all available muscle fibres, making it just as effective for growth as multiple sets of lower intensity.

Why One Set to Failure Works

When you push a set to failure (or as close as possible), you’re tapping into that maximal effort—the kind of effort that gets results. It’s highly efficient because it activates everything in the muscle fibres and forces your body to adapt.

So, if you’re pressed for time or dealing with a busy schedule, don’t worry about cranking out three or four sets of each exercise. One hard, all-out set can be just as effective.

The Best of Both Worlds

You don’t need to be in the gym for hours to make progress. By focusing on intensity (taking sets to failure), you get maximum muscle recruitment in a fraction of the time.

Want to make sure you’re getting the most out of that one set?

• Go to failure or just shy of it—you’ll know when your muscles can’t do another rep with good form.

• If you’re aiming for hypertrophy, shoot for around 8-12 reps per set.

Putting It into Practice

On those busy days when time is short, prioritize the big lifts (squats, deadlifts, bench press) and accessories that you can push to failure.

• A well-executed set to failure is all you need to generate enough stimulus to grow and get stronger.

Train with intensity, not duration.

Are you curious if incorporating the one-set training protocol is right for you? Book a call with me or one of our coaches at masterathletic.com to learn how it could help you reach your goals.

Nat Galloway

Coach, Master Athletic Performance