Once a week frequency? Why?

[Dustin85]

I guess to further add to discussion:

I tend to go from periods of moderate volume to low volume, as b-fold described.

although a workout like 5x5 using the same weight for each set might not be much to look at on paper (300x5x5 just doesn't look as good as 300x8-9), sometimes, especially when i've burned out on doing just one top all out set, its crucial for me to keep making gains. I like using 5x5 and such to build off of each workout rather than using just a top set as a means to an end.

Generally, I like the "ed coan" approach and taking a moderate approach instead of a dogmatic one.

 

[Becoming]

IL-
Thanks for weighing in. I like the comments you made in the other thread about such a modification creating a more effective dynamic movement. (I believe the fact that you have to stop the weight does result in less effort)

Your thread says you are working out 3 days a week correct? Is upper body only one of those three? (or every third workout?)

Don't you think such a workout could also be used out of season for periods (going with the idea that less recovery time = more gains)? As long as volume was also seperately addressed for muscular endurance purposes?

Also, don't you think such a method like you are employing now be useful for individuals in sports like shot/discus where there is less need for muscular endurance?

Definately interested in seeing your results vs time...

 

[Becoming]

IL-
One more quick Q- I figure you are doing the 8-10 rep range because of in season.... any reason this could not work in a 4-6 or 2-3 rep range for out of season type training?

 

[BlkWS6]

FWIW:


"In a study performed at Montclair State University (5) researchers investigated the effect of a single set vs. a multiple set routine on increasing upper body strength. They had the subjects perform either one set or three sets of bench press, incline dumbbell press and flat dumbbell flies using ten reps, three times per week for 12 weeks. This kind of study has been done before but this one is particularly valuable because it involved previously "trained" subjects. This is significant because untrained subjects will usually respond positively to virtually any training routine. Just because a training strategy works for beginners doesn’t mean it will work for experienced lifters. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn’t do more than a single work set to achieve the same relative gains of doing multiple sets. "


5) Curto MA., Fisher MM. The effect of single vs. Multiple sets of resistance exercise on strength in trained males. Med. Sci. Sports Exrc. 31(5 Supp) pp.S114, 1999

 

[louden_swain]

FWIW:


"In a study performed at Montclair State University (5) researchers investigated the effect of a single set vs. a multiple set routine on increasing upper body strength. They had the subjects perform either one set or three sets of bench press, incline dumbbell press and flat dumbbell flies using ten reps, three times per week for 12 weeks. This kind of study has been done before but this one is particularly valuable because it involved previously "trained" subjects. This is significant because untrained subjects will usually respond positively to virtually any training routine. Just because a training strategy works for beginners doesn’t mean it will work for experienced lifters. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn’t do more than a single work set to achieve the same relative gains of doing multiple sets. "


5) Curto MA., Fisher MM. The effect of single vs. Multiple sets of resistance exercise on strength in trained males. Med. Sci. Sports Exrc. 31(5 Supp) pp.S114, 1999

Good post. . .I will track down this article.

 

[pwr_machine]

Kramer, James B., Stone, Michael H., O'Bryant, Harold S., Conley, Michael S., Johnson, Robert L., Nieman, David C., Honeycutt, Darren R., Hoke, Thomas P. 1997: Effects of Single vs. Multiple Sets of Weight Training: Impact of Volume, Intensity, and Variation. The Journal of Strength and Conditioning Research: Vol. 11, No. 3, pp. 143–147.


ABSTRACT

This study examined the effects of a single set of weight training exercise to failure and 2 multiple-set protocols (not to failure) on the 1-RM parallel squat. Forty-three men were randomly assigned to 1 of 3 weight training protocols emphasizing leg and hip strength: SS = single set to failure of 8–12 reps; MS = 3 × 10 reps; MSV = multiple-set program using a varied set and rep scheme. Relative intensity (% initial 1-RM), intensity (average mass lifted), and volume load (repetitions × mass) differed between groups over 14 weeks. Body mass, body composition, and the 1-RM parallel squat were assessed at baseline and at Weeks 5 and 14. Results showed no significant changes in body mass or body composition. The 1-RM squat increased significantly in all groups. Differences in 1-RM between groups indicate that MS and MSV increased approximately 50% more than SS over the 14 weeks. Results suggest that multiple sets not performed to failure produce superior gains in the 1-RM squat.


This study also used trained individuals.

 

[louden_swain]

Excellent articles!!!!

Of course, I can get more details within the article.

 

[casualbb]

The problem is that both those studies are examining strength, which isn't really what we were originally arguing about. It said in the second one, "results showed no significant changes in body mass or body composition."

Here's one that's more pertinent:

McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 31(5 Supp) pp.S117 1999.

Although pubmed won't give me the abstract...can anybody help me out with this one?

If you trust Bryan Haycock (HST), this is what he said about it:

In a study performed at the University of Alabama (see above referance), two groups of subjects performed the same periodized resistance training routine either once per week or three times per week. The results showed that muscle mass increases were greater in the three workout per week group, compared to the one workout per week group. In addition, the strength increases in this group were on average 40% greater! So what does this mean to you? It means the fear of overtraining, which sometimes verges on paranoia, may be preventing you from getting the most gains you can in the gym."

 

[louden_swain]

Keep posting!!!

Casual, you bring up a good point.

 

[coolcolj]

The thing is to teach your body something you need to repeat it, and do it frequently.

One set is not gonna cut it. Remeber the nueral aspect of weight training is just as important as the actual muscle protein breakdown.

Off course I am speaking more from a performance standpoint.
That is why when doing speed work, you do low reps and more sets so you have more chances to learn the speed/form,teach you neural system to maximaly recruit fibers, and with relatively lower fatigue.

What you don't recruit and fatigue, won't grow. I just don't think one set to failure is going to recruit and fatigue all the potential fibers. Ideally you'd like to recruit and fatigue different fibers each time.
And like I pointed up above, with more sets, you can eventually learn to recruit more fibers over time, this will also allow you to use heavier weights, even if your muscles aren't actually bigger.
But can be used in the future to create a bigger hypertophy responce simply becuase your using heavier weights, recruiting and fatiguing more fibers.