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What's better for strength training â one set or multiple sets? Answers from Edward R. Laskowski, M.D. For most people, a single set of 12 repetitions with the proper weight can build strength and improve fitness as effectively as can multiple sets of the same exercise. The one-set approach also has the advantage of saving time, which makes it easier to fit into an exercise routine.
Reps and Sets. Anita Bean, the author of âThe Complete Guide to Strength Training,â recommends performing six to 12 repetitions in two to three sets. To progressively build muscle mass, gradually increase stress to your biceps by adding more weight, reps or sets. To get the most out of your workout, aim to lift between 60 to 80 percent of your one-rep maximum, which is the most you can lift in a single repetition.