Posted by mark on January 2, 2006, 10:46 am, in reply to "Re: the single set - newbie confused" --Previous Message--
71.57.42.86
: :
: --Previous Message--
: 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.
:
: 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
:
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