I've read research that says one set is a lot more efficient than three sets. I wish I could remember the link. But more sets is going to squeeze out that last bit, which is what the idea is with those routines that include 4 and 5 sets. You need to decide if you're strapped for time or get bored easily or indeed work very intensely because 1 set might be better suited. The important bit is pushing yourself I think. I often don't push myself enough on my first one, so thats why I aim for 3 sets. Which then allows me to 'feel' like i've worked out also. That psychological effect is also important as it will keep you motivated.
I've read research that says one set is a lot more efficient than three sets. I wish I could remember the link. But more sets is going to squeeze out that last bit, which is what the idea is with those routines that include 4 and 5 sets. You need to decide if you're strapped for time or get bored easily or indeed work very intensely because 1 set might be better suited. The important bit is pushing yourself I think. I often don't push myself enough on my first one, so thats why I aim for 3 sets. Which then allows me to 'feel' like i've worked out also. That psychological effect is also important as it will keep you motivated.
I've never had any problems putting on muscle mass, and I've allways stuck to 3 sets of 6 per exercise. When I train though, I train with every last drop. I don't care if the last rep on each set takes me 30 seconds and I pop a blood vessel.
Untrained participants (less than 1 year of consistent training) experience maximal strength gains with an average training intensity of 60% of their 1 RM or approximately a 12 RM, training each muscle group 3 days per week. Novices weight training 2 times per week may make approximately 80% of the strength gains as compared to training 3 times per week. Trained participants experience maximal strength gains training each muscle group 2 days per week with an average training intensity of 80% of their 1 RM, or approximately 8 RM. Four sets performed per muscle group elicited the most gains in both trained and untrained. Interestingly, only marginal benefits where observed between 2 and 4 sets per muscle group in trained individuals.
Rhea et al (2003) suggested caution when prescribing multiple-set programs to those who have not been training consistently for at least 1 yr. Adequate time is required to become accustomed to the stress of resistance exercise and avoid over-stress injuries in the early phases of training. Novice trainees may also lack the desire to commit to a training program requiring the additional time needed to perform multiple sets and thus reduce adherence to the exercise regimen.
Rhea warns their dose-response curves represent mean training levels and should not be construed as supporting training at a particular volume or intensity on a constant basis. Instead, effective programs should incorporate varied training doses (volume, frequency, and/or intensity) [particularly for trained individuals].
Braith RW, Graves JE, Pollock ML, Leggett SL, Carpenter DM, Colvin AB (1989). Comparison of 2 vs 3 days/week of variable resistance training during 10- and 18-week programs. Int J Sports Med. 10(6):450-4.
Rhea MR, Alvar BA, Burkett LN, Ball SD (2003). A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc. 35(3):456-64.
I'm way out of my league on this thread but isn't the difference between 1 set max and many sets mass vs. stamina.
My PT has used 50 reps and 100 reps workouts and these guys still look good. But there has to be a difference. So I assume that small reps will make you look big but without "substance" for want of a better word, but more reps/sets will give you....I don't know stronger muscles? definately more muscle stamina?
I'm tired of all this how many sets, how many reps.... to fail, not to fail etc etc....
Surely people should do what works for them, fair enough it is nice to know what others are doing but trying different things out and finding out what works for yourself is better than trying something that works for someone else??
I've been training on and off for 20 odd years and have found what works, others should try "trial and error"... You'll soon know what works and what doesn't.
Just a though that's all, no need for wnayone to go nuts..
30-40 sets a body part per week is completely normal, it is whats required for new growth. You need to be working each muscle group twice a week, with atleast 4 exercises for that muscle group per session. How can you think that doing 3 sets a body part a week possibly make you grow? That is not enough to accomplish anything, trust me. Sure you may make a few noobie gains with this program but they will stop within like 2-3 weeks if you go this low of volume.
Sounds a bit OTT to me... and a big ambiguous. What exactly does he mean by body part?
Are arms one body part or are biceps and triceps 2 separate body parts. Are legs and back one body part each or multiple body parts? if multible, is he suggesting 40 sets for quads, 40 for hamstrings, 40 for calves etc etc. His sessions must be very, very long!
I'm not into all this high volume stuff but some of you HIT guys would say my workouts are high volume.
