Posted by Scott Ismari on December 20, 2005, 8:30 pm, in reply to "Re: the single set - newbie confused" --Previous Message-- As for bodybuilders vs powerlifters and who is stronger....alot of this does depend on volume vs weight lifted however, a "weak bodybuilder" is almost an oxymoron because most TRUE bodybuilders use some form of powerlifting at some point in their training to build that solid foundation. You cant have large muscle mass without some kind of strength behind it. Yes, compared to powerlifters, bodybuilders might not in general be able to lift as much maximal poundages because they are after size first then strength. Genetics also pre determine how large you can get with out muscle enhancers or over abuse of them. A one set routine does not mean that you start out from a beginner only doing one set but its a more advanced method for those who haev already paid their dues with the basics. The more advanced you get the less volume you need to maintain or even gain. My volume is not near what it was 5-10 or 15 years ago but I still continue to gain. I would not suggest this one set method for anyone that has not had at least 5-10 years of advanced level training under their belts. It is to be used with discrimination even then, not a steady diet. If you read Dorian Yates training principles, you will realize that his one set methods go way past one set. He warms up, does about two more intermidiate sets and THEN he does his ONE SET of weight for 6 reps to failure. Once he has warmed up and finished his first set for that particular body part, he will ( just like I do) jump right into a heavier weight on the second exercise because that muscle group is already warmed up and less time is needed and not wasted on lower weights. This method works much better than stopping and starting all over at the beginning on each exercise. Desire, Dedication, Discipline Scott Ismari
66.116.16.9
: Okay, this is confusing me now. On the exrx site I have been
: reading to inform myself. I have read the following on the web
: page
: http://www.exrx.net/WeightTraining/LowVolumeTraining.html :
: "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)."
:
: "By performing an additional set (50% to 100% more sets)
: only 0 to 5% more progress will be observed."
:
: In the weight lifting section this site recommends 1 warm up set
: at 50% rep max and one set in the 8-12 rep range at about 80%
: 1rm.
:
: Scott writes: : Adding multiple sets (up to a certain point)
: increases your
: gains tenfold than just stopping at one set.
:
: Okay, so in one reference more than 1 set gives me a 0-5%
: improvement, and in Scott's reference I see multiple setts give
: 10-fold gains. Confusion!
:
: Also, I thought that strength corresponded pretty much with size
: of muscle, so wouldn't building the biggest muscles give the
: greater strength? Or are bodybuilders weak as kittens, and are
: powerlifters the strongest around? Curious minds want to know!
:
Ok sometimes I tend to exagerate a bit on productivity, and forget that most people take things literally instead of thier true meaning. Regardless of what scientific studies show either way, I have found that mulitple sets will and do increase your strenght and muscle mass by much more that doing one set. I also feel that the "science" behind one set advocates mean that they dont want to push themselves past the point of discomfort for real gains.
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