Advice on strength training from "Fit Tips"- Is one set enough?

[wildeyed]

http://msnbc.com/modules/fitlist/

[4_Legs_Good]

1. Yes no yes no yes no yes no

It reminds me of my botantist cousin, who when I asked her what was wrong with my plants - were they getting too much or too little water, answered "yes".

Feh!

My question is: is it possible to make significant gains by doing many reps (8-12) of lower weights - still to failure, rather than forcing 3-5 of higher weights. I'm much more likely to inure myself on the higher weights, plus form goes out the window much more quickly.

david

[wildeyed]

2. I just posted it because it justifies my own laziness.

I *hate* doing multiple sets, and rarely have the time anyway.

In the article, they recommend doing one set of 10-12 reps with a higher weight than if you were doing three timed sets. Which is what I do anyway.

I am no training expert, but my question would be, what are you trying to improve at? I always try to structure my training as closely as I can to how I want to perform in "real world" situations. So back when I used to climb seriously, I did lift in sets, although not precisely timed ones. That was because when I climbed outside, recovery was very important. I wanted to do multiple hard routes in a day, so my muscles needed to recharge between climbs. I mimicked the climbs by doing multiple hard sets of pullups, toe presses, whatever.

Another thing I do, to stave off boredom and avoid plateaus, is to do similar, but not identical sets of exercises. I do a set of assisted pull ups. Rest. Do a set of unassisted. Rest. Do a set with a different grip. Rinse. Repeat.

Training is kind of like cooking. Everyone has a different set of ingredients and slightly different tastes, so the final result is never the same. :)

[seemunkee]

3. Souinds about right but not enough information

There are two types of muscle growth myofibrillar hypertrophy and sarcoplasmic hypertrophy. If you want size gains then you go want to stimulate sarcoplasmic growth. This is what bodybuilders do when they do reps of 8-12 and go to failure. It means a buildup of sarcoplasm, fluid in the muscles that does not contribute to strength gains, but can help with endurance.
If you want dense muscles then do lower reps in the 1-5 range. It increases filaments in the muscle and contributes to contractile strength.
Imagine your muscles as a bunch of straws. Do you want a handful of coffee stirs or a bunch of McDonald shake straws? In the long run, doing one set of heavy lifts will promote one kind of growth, doing one set of high reps will promote another. Take your pick.

As a contrast look at Pyrros Dimas an 85KG lifter to an 85KG bodybuilder
http://www.greece-2004.com/Pyrros-Dimas/
http://www.bulldoginteractive.com/jon-harris/profile_jonharris.htm

I know who I want to emulate

[Room101]

4. YES, one set per exercise is all you need!

And all I use. Mike metzer explains this in detail "High intensity training the Mike mentzer way" I will put my body composition and strength (insert ego here) up against anyone here at DU.

I did not read the article. (Old link)

[flvegan]

5. I have to disagree with you here.

One set per exercise is all who needs?

Now, one might be better off saying that one, pefectly executed, form-functional set, with optimum weight, to exhaustion, is all that person needs. Of course, that would be that if "that person" had goals that could be met that way, considering the goals/genetics link. Mentzer's guide also suggests superior mind-muscle connection. As I recall, Mentzer's guide is VERY grounded in the "genetic potential" mindset.

Also, not to head to the gutter, as that's not how this is intended, but Mentzer is no longer with us. I won't speculate as to why.

Lastly, as a newly certified trainer, I don't have to remind you that any one v. one body composition/strength comparison doesn't really prove, nor even suggest anything. Otherwise, you might have a challenge here from me, which would be baseless and the results of which, would be factless.

[Room101]

6. Correction- One set per exercise is all I need,

My goal is increased muscle mass and strength and I have had great progress using Mentzers High- intensity principles.

I would never proscribe any training program without knowing the goals of a client first. (Specifity of training) Different goals call on different F.I.T.T.

It is no secret that most if not all of bodybuilding’s mount Rushmore figures have used steroids to help carve out their place in history. As a natural body builder this is a constant struggle knowing that my favorite bodybuilders Zane, Mentzer used drugs.

As a newly certified trainer I would never speak in such a manner in front of clients for countless reasons. Ego is counterproductive when trying to gain the trust of a client.

Lastly, my enthusiasm for wanting to share my great progress and the reason for my progress over shadowed something. "One set per exercise is all who needs?" ;)

Thanks, for the post.

[flvegan]

7. VERY well stated.

Not only did you back up the intent of your original post, but you nailed the reasons behind it.