Here is a site for all you guys who train using only one working set. http://www.ageless-athletes.com/
He has many studies proving only one set per movement is all that is needed to stimulate growth using several movements for each body part.
Did not Dan duchaine promote a style like this before his death?
although i believe in low volume, there is just as many studies showing that multiple sets are better..so if you grow well from low sets, than great.. if you want to do 20 sets and are growing from that.. great.. unfortuanately there are some many studies contradicting studies that it is hard to filter out the b.s.
1 set of 10 reps could work (maybe not best) but could work.
but what if your doing super heavy weight with low reps to develope maximal strenght? will 1 set of 2 reps produce a positive response? i'd say no b/c theres not enough volume there. If your doing low reps you need higher sets. and I think thats how you need to look at it, by examing the big picture of reps and sets and also the weight used for those sets.
the number of sets is only 1/3 of the equation when determining volume. 2 sets of 15 on bench is alot more work that 2 sets of 2 to 3 reps.
I think the lowest set-rep volume you should use would be 25-30.
example training routines with this volume would be 5 sets of 5, 3 sets of 10, etc. that doesn't mean you have to keep the reps and weights the same in all those sets. I used those examples just for simplicity reasons. just showing that there is more to it than clasifying volume or overtraining into "number of sets"
if you really look you'll find ALOT more research that proves the volume method described above is far superior over "1 set"
When powerlifting i did 3 excersizes for chest, 1 for shoulders and 2 for triceps. Back is usually 4 excersizes and legs is 3 and biceps i rarely do cus i hate them.
.gif "IP Gear")
