One set vs Multiple sets

[golclub]

Guys, just wanted read one article which said that one set is enough for muscle building. Would like to get an opinion from experienced bodybuilder:

"A single set of strength training exercises can build muscle as effectively as multiple sets. This has been reported in scientific literature for a number of years. But the "tradition" of three sets or more doesn't die easily.

In 1998, an analysis of multiple previous studies compared single-set and multiple-set strength training. Thirty-three out of 35 studies examined showed no significant difference between single sets and multiple sets in regard to strength gains or lean muscle mass increases. Another study found that using a weight sufficient to fatigue the muscle at about 12 repetitions is optimal stimulus for strength gain.

Based on this information, working the major muscle groups two to three times a week ? doing a single set of each exercise ? with a weight that tires the muscle at 12 repetitions is all most people need to do for an effective strength training program. That is great news for people who have been spending too much time in the weight room doing three or more sets."

[Jonesin31]

Get on pubmed.com and do some searches and you will find alot of abstracts saying that 3 sets are superior to 1 set and that lower reps build more strength than higher reps.

[bania]

Guys, just wanted read one article which said that one set is enough for muscle building. Would like to get an opinion from experienced bodybuilder:

"A single set of strength training exercises can build muscle as effectively as multiple sets. This has been reported in scientific literature for a number of years. But the "tradition" of three sets or more doesn't die easily.

In 1998, an analysis of multiple previous studies compared single-set and multiple-set strength training. Thirty-three out of 35 studies examined showed no significant difference between single sets and multiple sets in regard to strength gains or lean muscle mass increases. Another study found that using a weight sufficient to fatigue the muscle at about 12 repetitions is optimal stimulus for strength gain.

Based on this information, working the major muscle groups two to three times a week ? doing a single set of each exercise ? with a weight that tires the muscle at 12 repetitions is all most people need to do for an effective strength training program. That is great news for people who have been spending too much time in the weight room doing three or more sets."

Two of the best developed guys on this board use "only" one set:

http://forum.bodybuilding.com/showthread.php?t=6790651

Dorian Yates once said, "Give me a good reason to do another, and I will" in response to an interviewer's question regarding why he doesn't do more than one set.

[olinerules87]

I only do one rest paused set for most muscle groups. but I know how to put everything I have in that one set and a lot of younger guys can't do that.

for the majority of folks I would say do multiple sets

[golclub]

So if pubmed.com finds that multiple set routine is more effective, why do some bodybuilders want to prove that single set is better?

[ThickAsABrick]

It's all about finding the right blend of volume, frequency, and intensity.

If it were as simple as just putting everything into one set all the time, then why are people who do more volume at lower intensity levels still growing?

Best to experiment and see what works for you. I use more volume at times and more intensity at other times. I'd never restrict myself to using only one variable when there are many tools to be used to stimulate growth.
Not to mention capacity for work only goes up as one has more training experience.

[Kelei]

Single set training to me seems like an excuse for pure laziness, sure it may work for the first few weeks of training, but then again almost anything will, lets compare training volumes of progressively advanced bodybuilders,

1. Beginner, volume is low
2. Intermediate, volume is moderate
3. Advanced, volume is high
4. Elite, volume is extremely high

I don't wanna simplify things too much but in gereal it would appear that as your muscles progressively hypertrophy they require progressive volume in order to continue to stimulate growth.

The reason why almost any routine works for the first few weeks is somply because prior to that the usual volume of work required by those muscles was 0 units, even 1 set is still greater than 0, lets say for example, 1 set equals 5 units for examples sake.

After maybe 8 weeks the muscles have hypertrophied and are now able to handle the 5 units (1 set) of work without much fuss and have no need to get bigger, this is where intesnity come into play, you can make that 1 set heavier (harder) so that it equals 6 units of work, now your muscles will have a reason to grow again, later on you can increase intensity even further so that 1 set equals 7 units of work etc etc. The problem with this method is that intensity can only be increased for so long untill strength gains are so slow that progress basically stops (plateu), this is where multiple sets come into play, lets say you increased your 1 set to equal 15 units of work but you are stuck and can not increase it further, your muscles will hypertrophy to the point where they can handle 15 units of work and then stop growing, you then need to start adding sets so that you can increase the units of work being required from the muscles, even 1 extra set means that you are now demanding 30 units of work from your muscles instead of 15, they have no choice but to hypertrophy to meet this new demand (Stress).

Basically beginners should increase thier units of work by means of increasing intensity (strength) rather than volume as this will ensure recruitment of higher threshold fibres that can later be hypertrophied. Once progress begins to stall and slow in intesity it is time to increase volume, although increases in volume should be made very gradually as to not overtrain.

Meh, fk this, pizza is here (last cheat meal was 5 months ago), soz guys, perhap I will continue some other time, tried to be as plain (non scientific lol) as possible.

[golclub]

Read this one
http://www.squidoo.com/More-Muscle-By-Training-Less

[ThickAsABrick]

I don't feel like getting into an HIT debate (there are already countless threads on that), but everyone I know in real life who has acheived any significant size or strength gains works a lot harder than that article recommends.
People are always looking for an easy way out. If more volume didn't work, people wouldn't be doing it and getting results.
I'll keep doing what I'm doing, since it's working.

[skarotum]

I'd never restrict myself to using only one variable when there are many tools to be used to stimulate growth.
Not to mention capacity for work only goes up as one has more training experience.

x10
True dat!!