Dr. Bret Contreras

There's this classic study by Bickel.

It took – they looked at young and older subjects.

I'm just going to focus on the younger subjects.

But I think it was like four months they did a – like they hammered quads like three times a week with three sets of squats, three sets of leg press, three sets of leg extensions, three times a week.

All three of those three times a week?

All three, three times a week.

Okay.

Grew their quads.

Quads got way bigger.

27 sets.

And then one group just stopped training.

One group did one-third the volume, so just one day a week.

So instead of three days a week, they just did that same workout one day a week.

And one group did one-ninth the volume, meaning just one set of squats, one set of leg press, one set of leg extensions.

So from doing 27 sets a week to just three sets.

And...

You look at it, they maintained most of their size and strength.

Doing just one set?

For like six months.

Doing just one set of... Squats, one set of leg press, one set of leg extensions.