Why 2 sets per movement?

Research seems to indicate that just 2 working sets on a given movement achieves about 80% of the maximum theoretical strength gains achievable in a single lifting session (for that given movement). In other words, 2 sets gets you 80% of max possible strength gains.

The Moeller Method implements this 2-set protocol across the board. Once you have done 2 working sets on a certain movement, why invest more time and energy on more sets just to get another 20%? Instead, move on to a different movement to get an 80% return for your time and energy.

This is how the Moeller Method builds full-body strength efficiently. Get your 80%, then move on to the next movement. This is how you strengthen everything (instead of just getting a big bench).

Furthermore, the 2-set protocol enhances effort and enjoyment. Instead of feeling like you have a quota of sets to complete, you feel like you have limited opportunities. Every set and rep matters. And that motivates you to train hard.

Research Links:

The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis - PubMed

The Journal of Strength & Conditioning Research