What is the minimum number of sets John should perform of each exercise for optimal strength gains?

Performing one set of each exercise can be considered an effective starting point for achieving strength gains, especially for beginners or individuals who are just beginning their resistance training journey. This approach allows for proper form and technique to be established without overwhelming the individual.

The concept of optimal strength gains involves balancing volume, intensity, and frequency of workouts. For beginners, one set can provide enough stimulus to recruit muscle fibers and initiate the adaptation process. As the individual progresses and becomes more accustomed to the exercises, they may then increase the number of sets for enhanced gains.

In contrast, higher numbers of sets, such as two, three, or four, are often recommended for advanced lifters seeking to maximize their strength potential. However, starting with one allows for gradual progression and helps minimize the risk of injury or burnout in those not yet accustomed to a rigorous training program. It sets a foundation upon which to build as the individual’s strength and endurance improve.