Spending minimal time in the gym for maximum gains is, by and large, how most sane people would prefer to train. Get in, get out, reap the benefits. But while research has already concluded that low reps with heavy weights can be just as effective as high reps with a lower weight, provided the intensity and volume is matched, what if it was taken to the extreme exclusively with all-out one-rep maxes?
Here’s the Theory
Exercise researcher and YouTuber Jeff Nippard has discussed exactly that in one of his latest videos, looking at the potential zenith of minimum effective dose training.
‘Think about it: the closer you get to failure, the more muscle you recruit — especially those big, high-threshold muscle fibres,’ Nippard said. ‘And here’s the thing: a single max effort rep will also activate those fibres.’
Skipping the opening reps that feel easy with a lighter weight and instead getting immediately stuck into the difficult part with heavy weights might therefore seem like a logical choice. After all, the closer you get to failure, the more muscle fibres that are recruited and subsequently damaged to elicit growth.
Nippard explained, however, that while it certainly is possible to grow muscle with just singular reps, there are far more negatives outweighing the initial perceived benefits.
Why the 1-Rep Max is No Quick Fix
High tension for an extended period of time is needed to grow muscle, but one-rep maxes fail to provide that time under tension because each exercise is completed in just seconds. You’d need to complete many sets of one-rep maxes of the same exercise to achieve the desired outcome, which would not only be extremely fatiguing – thus negating the initial opportunity for a more efficient workout – but also comes with greater risk.
‘With just one rep, you’re not getting enough exposure time,’ he explained. ‘So you’d have to do a lot of heavy one-rep maxes. Like 10 or more in one workout. Not only is that way more fatiguing, it’s also less safe and less practical than just doing normal sets of 5-10 reps.’
So, while an individual’s strength will improve using a one-rep style of training, it isn’t the most optimal when it comes to muscle growth.
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