GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
 Topic Closed
|
 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Anabolic Discussion Board
 Single Sets are Just as Good as Multiple Sets in the Gym...
|
| Author | Topic: Single Sets are Just as Good as Multiple Sets in the Gym... | ||
|
Moderator 
Posts: 6702 |
Check out this article...you may be overtraining for no reason.
Full Text: COPYRIGHT 2000 American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD) The Surgeon General has for some time recommended single-set resistance-training circuits (with eight to 12 repetitions of each exercise) three or more times a week for effective maintenance of general health and fitness. Yet recreational weightlifters often feel the need to model some of the multiple-set training habits of their professional counterparts, despite the fact that these longer exercise programs have much higher dropout rates. A recent study published in Medicine and Science in Sport & Exercise lends credence to the Surgeon General's recommendations, however; individuals can meet their fitness and body-composition goals without spending inordinate amounts of time on the resistance-training circuit. The 13-week study involved 49 healthy male and female recreational weightlifters between the ages of 20 and 50. They were divided into two groups; both groups did the same nine resistance exercises (e.g., chest press, biceps curl), but one group took a multiple-set approach, the other a single-set approach. At the end of the study, University of Florida researchers evaluated the participants and found that both groups experienced significant improvements in key areas of fitness and strength. Though the multiple-set group exhibited slightly greater improvements (only 2% on average), the single-set group easily achieved the goals of most recreational weightlifters--to increase muscle strength and endurance and lean body mass, and to decrease body-fat percentage. Furthermore, seven participants dropped out of the study before it was completed; all seven were from the multiple-set group. It should also be noted that all of the participants used the resistance-training circuit as just one component in an overall program of health and fitness maintenance     | ||
|
Elite Bodybuilder 
Posts: 860 |
THATS INTERESTING, GOOD POST 2THICK M18 | ||
|
Elite Bodybuilder
Posts: 650 |
very nice bro. ------------------ | ||
|
Novice 
Posts: 5 |
That might be an applicable study to our purposes if it was longer than 13 weeks. When I first started, I could grow just by sniffing the sweet smell of my gym  But now it takes "slightly" more effort. | ||
|
Pro Bodybuilder 
Posts: 409 |
Hmmmmmmmmmm ------------------ | ||
|
Elite Bodybuilder
Posts: 699 |
Shit if it were only that easy. ------------------ If you enjoy it today you can always do it again tomorrow. | ||
|
Elite Bodybuilder
Posts: 998 |
Was that a Mike Mentzer funded study? I have actually dropped my sets from about 5 or 6 down to 3 after I finished my cycle. I also cut my workouts down to 3 days a week. I feel this is helping my nervous system recover, and in general, I am having better workouts. | ||
|
Amateur Bodybuilder 
Posts: 201 |
I usually hit 2 warm up sets, then 1 hard as hell set per excersize. I get a total of about 3 hard as hell sets and 2 warm up sets. I have kept growing using this method. Whereas my dad(45)uses a multiple set arrangement and has good gains also, I feel his gains are more aerobic. | ||
|
Elite Bodybuilder
Posts: 727 |
I wonder if the sets were the same weight and if they were taken to failure? Interesting. I usually do 3 sets on each lift. Cut my workouts by 2/3? That would be cool. ------------------ It may be that your sole purpose in life is simply to serve as a warning to others. Don't squat with your spurs on. Good judgement comes from bad experience, and a lot of that comes from bad judgement. [This message has been edited by ghans (edited February 11, 2001).] | ||
|
Elite Bodybuilder
Posts: 1161 |
uhhh, I don't know if I'm with ya on this one 2thick. For beginners..OK, but I don't think it's the right thing for experienced lifters, well atleast not me. About two weeks ago I just started a program after I read Arnolds book "The Education of a Bodybuilder". I'm doing the superset wourkout at the end of the book. (I'm guessing you have it) I have been exploding, and I'm on a DNP cycle started 6 days ago. I love doing 5 sets of 10-15. I don't know how I went without it. Later, I'll probably go down in sets and and reps, with a higher weight, just to mix things up. I don't know if I'll ever get too much with single sets though. How many exercises would you do with single sets? and how many reps? CJ | ||
|
Amateur Bodybuilder
Posts: 100 |
I dont know about u bro, but when im on a cycle I do as many sets I can until I puke.. I can never see myself doing a just single set... ------------------ | ||
|
Novice
Posts: 5 |
Sound peer review journal! | ||
|
Elite Bodybuilder
Posts: 679 |
Myogentic has a good point. In the first 2 months of lifing and getting started, you can grow with just about doing anything in the gym. I didn't have a clue when i started and i put on wieght fast doing quads, biceps, back, chest in the same workout...then repeating it the next day! I would like to see the results after the 13 weeks up until a year. --good post though 2 thick. Interesting for bodybuilders just getting started. Although, i think the multiple sets will work much better for beginners because it allows them to try and perfect basic core movements through 3-4 sets of that particular exercise..... rather than doing one set and not getting the MIND MUSCLE CONNECTION. ------------------ [This message has been edited by ItalianSweetness (edited February 11, 2001).] | ||
|
Guru
Posts: 2053 |
One set is certainly not a new concept. Arthur Jones (invented Nautilaus) has been preaching it for 30 years and many strength coaches in the NFL use his methods. There is a very good website that covers this competely, www.cyberpump.com ------------------ | ||
|
Amateur Bodybuilder
Posts: 159 |
i think the lesson here is that nothing is carved in stone ,especially for us. certain things work for certain people and you have to find what works for you. i do think that an advanced bodybuilder needs more than what this study states though, we have to train much harder to reach muscular failure. just my.02. ------------------ | ||
|
Cool Novice 
Posts: 44 |
Did this study take into account body types? Not all people respond the same to a certain type of resistance program. I believe that you have to try different types of workouts to find what works for you. To say that one certain routine is good for everyone is a mistake. | ||
|
Cool Novice
Posts: 18 |
Do u think the same study would apply to people on AS's?? | ||
|
Pro Bodybuilder
Posts: 513 |
Bros, I think that this is the key to success on this game. 95% of the people I know are overtrainers. Simply because they just follow (sp?) Lee Priest program they read in flex. We don�t have all the same genetics and don�t use the same gear. ------------------ |
All times are ET (US) | |
  |
|
|
posted February 10, 2001 10:12 PM
