I only do one-set when I workout

Russellb97

It's true.

I call it one working set, only one that really matters.

An example of my upperbody workout.

Bench press, works my shoulders, chest, and triceps.

I warm-up with very light weight for 3 sets, 15-10-8 reps
I know i'm ready when the third set feels lighter than the first two.

I rest 3 minutes, I focus on the job at hand and get myself amped up! Then I do my single "working set" to failure.

Each week I alternate between the 4-8 rep range and the 8-12 rep range
I put everything I have into that one set. When I can't complete a full rep I'm done. (it helps to have a spotter so I can do a forced rep or to watch me as I do a partial rep)

With that one set I've done what I needed to do to make my shoulders, chest, and triceps stronger.
The next part of workout is to promote recovery, so I burn out.

I do what I call the gauntlet.
A 3-super sets of; crossovers, dips, and push-ups. Without rest and with light resistance. By the time I get to the 3rd set of push-ups, I can't do a single one.

I do this for two reasons,
1. Increase blood flow to the muscles, which is how the amino acids get there to rebuild
2. Increase lactic acid, since it has been shown to be a precursor to natural growth hormone.

The positives;
1. It's intense and fun
2. Easy to gauge progress
3. short, only about 20-25 minutes
4. Amazing results, in one year I've increased my bench press 90lbs in the lower rep range.

I do the same with back and abs.

songbyrdsweet

Nice! I stick with 1-2 sets as well. My workouts are quite short but intense. My warmups and cooldowns are workouts in themselves.

JamesBurkes

The first bit sounds like Mike Mentzer's Heavy Duty workout (there is a great training vid of Mentzer talking about training on Youtube.

The other bit makes sense too. Wouldn't suit me but it makes sense!

(If you like training like that, you may find the video interesting - http://www.youtube.com/watch?v=tcMOG0ECqDU

Russellb97

The first bit sounds like Mike Mentzer's Heavy Duty workout (there is a great training vid of Mentzer talking about training on Youtube.

The other bit makes sense too. Wouldn't suit me but it makes sense!

(If you like training like that, you may find the video interesting - http://www.youtube.com/watch?v=tcMOG0ECqDU

Mike Mentzer, Body by Science, and Max-OT have been the ones to influence me. You were spot on.

4theking

I only do one working set, but it's one working set per body part. I may give this a shot in the future. I was also influenced by Mike Mentzer.

Russellb97

I only do one working set, but it's one working set per body part. I may give this a shot in the future. I was also influenced by Mike Mentzer.

I just dropped the "extra" exercises like curls, extensions, shrugs, ect about a month ago. I'm coming off one of my best training months ever for progress.

When I start cutting I will probably add back the "extras" again so I can exercise more and burn more calories.

JamesBurkes

How often do you work out?

I know Mentzer used to get his trainees out the gym and they wouldn't be back in again for days, maybe even a week or more.

But I've seen others claim that the low volume means you tax your recovery systems less so you can work out more often, hence more gains.

So how about you? What's your weekly schedule?

JamesBurkes

I admit, I've been getting more into this again recently. I've drifted up to 8 sets or so for the big muscles and I don't think I'd feel comfortable doing less, even though I do use a lot of forced reps, drop sets, rest-pause etc. But it does take me almost a week to feel recovered - so maybe less volume would be a good idea. In fact, I never do arms as I just let the presses, rows and curls take care of them. But I did do a HIT-inspired arm workout of one set of slow, staged rep curls and tri extensions, with drop sets today. It'll be interesting to see what happens to my arms considering they must be used to my usual workout by now. If I see a growth spurt from this one hard set, I may shift to using fewer sets for the other bodyparts, too.

Not scientific, I know, but I just wouldn't feel comfortable doing one set of presses etc at the moment, no matter how intense it was.

nickyskins

The great Dorian Yates trains this way as well

tidmutt

Anyone here heard of Starting Strength. I hear lots of good things, it's not a single set, it's often 3x5, so small number or reps, max weight.

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

JamesBurkes

In fact, I never do arms as I just let the presses, rows and curls take care of them.

Whoops - typo - meant "presses, rows and chins."

ninerbuff

Dog Crapp training is also similar to this. One working set to failure with as much weight as can be handled for 8 reps (I think).
I think every type of approach has a place in physique building.


A.C.E. Certified Personal Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition

sharonhauptman

Well, are you doing your set at 80% of 1 RM (defined through estimation)?

Russellb97

Well, are you doing your set at 80% of 1 RM (defined through estimation)?

Probably pretty close to that.

I do chest (push) on Saturday,
back (pull) Monday
Core on whatever day I can, except I won't workout on Friday's.

I rarely train my legs, when I do my thighs grow far too fast and I can't fit into my pants. I do very high reps, not to failure, about once a month. Otherwise I would train legs on another day, or combine with core.

I love it because I get results and it's easy when it comes to tracking and time, and very fun with the intensity. I know there are many ways to train and most of them work. I just wanted to share another way since most people are shocked when I tell them I only exercise 1-1.5 hours a week.

chrisdavey

Thanks for the insight. A lot of people seem to do really well with the Max OT style of training.

Me personally, I'm a bit of a volume junkie I guess. Up until recently done full body 8 reps x 3 sets for all the big compounds. Just recently switched to a more focussed program which progresses from higher volume to working up to heavy singles over an 11 week period. Going well so far so I'll stick with it.

As they say, keep milking the gains for as long as possible on any given program.

Lift_hard_eat_big

Mike Mentzer all the way. I love his 4 second cadence. He has nice youtube videos where he's training a German guy named Marcus.

snookumss

20-25 minutes! Thats incredibly fast for me! My sessions sometimes take nearly 3 hours (there are three of us together so the main lifts take longer).

I normally do a few wu sets then 3-4 heavy sets with typically about 3 reps. The rest of it varies... its probably because since I wear gear on two of my three main lifts for heavy days I need the extra practice in case one or more of the sets weren't good.