Posted by TimD on December 4, 2005, 4:02 pm, in reply to "Re: train each muscle once per week" --Previous Message--
63.235.56.140
Good point Bill, but also see that in your citation there, the studies were using untrained indiviuals. A beginner can make gains on basically any format, for a while. Now I'm neutral on volue vs 1 Set (HIT). I think it boils down to what goals you are weight training for. For general bodybuilding/strength I think low volue is absolutely great. Take a few warm up sets, then go hard at 1 or 2 work sets, and you're done. Now, lets say your goal is general conditioning, to include a strength endurance approach, then volume schemes at a submaximal weight might be in order. A good one I know is something like 10,10 @55%, 10@60%, 10@65%, 8,8@70%. You might see something like this in week 1 of a periodized conditioning program. Another strength endurance approach might be to try and complete 50 reps with an 80% 1RM in 20 minutes. Competitive O lifters often do many submaximal sets of very low reps for practice and neural drive. PL types may also take a "light day" doing 10 or so sets of 1 or 2 reps with a 60-70% max for speed and form. Some bodybuilders may prefer to do just what the original poster stated, being one bodypart/week, and totallyu nue it with multiple sets, but that would be a very advanced program. So basically, most methods are useful, for certain purposes.
Tim
: :
: --Previous Message--
: Do you have a link to the article?
:
: 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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