Posted by Chris on December 21, 2005, 7:15 pm "In the American College of Sports Medicine’s position http://www.acsm-msse.org/pt/pt-core/template-journal/msse/media/0202.pdf
Link: http://www.acsm-msse.org/pt/pt-core/template-journal/msse/media/0202.p
141.157.164.216
I did some more research, regarding the single set including warm up recommendations by www.exrx.net. I have found that the ACSM has updated their recommendations. Below is a link to their PDF file, I just thought it might be interesting for others.
stand, “The recommended quantity and quality of exercise for
developing and maintaining cardiorespiratory and muscular
fitness, and flexibility in healthy adults,” the initial standard
was set for a resistance training program with the performance
of one set of 8–12 repetitions for 8–10 exercises, including one
exercise for all major muscle groups; and 10–15 repetitions for
older and more frail persons (8). This initial starting program
has been shown to be effective in previously untrained individuals
for improving muscular fitness during the first
3– 4 months of training (33,38,63,165,178). However, it is
important to understand that this recommendation did not
include resistance training exercise prescription guidelines
for those healthy adults who wish to progress further in
various trainable characteristics of muscular fitness. The
purpose of this position stand is to extend the initial guidelines
established by the American College of Sports Medicine
(ACSM) for beginning resistance training programs
and provide guidelines for progression models that can be
applied to novice, intermediate, and advanced training.
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