To maximize arm and shoulder growth while optimizing time, it is recommended to reduce training volume (only 1 to 2 sets per exercise) by taking almost every set to muscular failure.

noli's read

The efficacy of low-volume, high-intensity training is robustly supported by modern science. A major meta-analysis published in Sports Medicine (2024) confirms that the closer one gets to muscular failure (the limit of one's strength), the more muscle growth is stimulated. Furthermore, recent controlled trials comparing very low-volume protocols pushed to failure against higher volumes reveal comparable muscle gains, which validates the effectiveness of this approach for time optimization. However, other meta-analyses, notably that of Grgic et al. (2022), temper the necessity of systematically going to absolute failure. They suggest that stopping one or two repetitions shy of one's limit produces similar muscle development while generating less overall fatigue. In summary, while total failure is not strictly required on a daily basis, it proves scientifically to be an excellent optimization strategy to compensate for a low number of sets.

the sources

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