Posted by Bill Q on December 4, 2005, 12:56 pm, in reply to "Re: train each muscle once per week" --Previous Message-- I think this might be the article he's talking about: http://www.exrx.net/WeightTraining/LowVolumeTraining.html For me, the point is made here: "Many scientific studies demonstrate one set is almost effective as multiple sets, if not just as effective in strength and muscle hypertrophy (Starkey, Pollock, et. al. 1996). These studies have been criticized for using untrained subjects. Hass et. al. (2000) compared the effects of one set verses three sets in experienced recreational weightlifters. Both groups significantly improved muscular fitness and body composition during the 13 week study. Interestingly, no significant differences were found between groups for any of the test variables; including muscular strength, muscular endurance, and body composition." The article further states that "by performing an additional set (50% to 100% more sets) only 0 to 5% more progress will be observed." On the other hand, that 5 percent improvement might be a big deal to a competitive bodybuilder. And if that's 5 percent more progress over, say, 12 weeks, then over a year, wouldn't that be close to 22 percent? That's why I wouldn't be too quick to condemn someone for doing multiple sets, although I prefer doing single sets.
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: Do you have a link to the article?
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