is one set enough?

Discussion in 'Strength & Conditioning Discussion' started by sabretruth, Aug 15, 2018.

  1. sabretruth

    sabretruth Gold Belt

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    Is 1 set for each body part enough to look better?
     
  2. Phlog

    Phlog Dad Belt

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    Go ask at bodybuilding.com or the like. This forum is for strength and conditioning.
     
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  3. BigOsman

    BigOsman White Belt

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    No it's not
     
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  4. Bloodhy

    Bloodhy Blue Belt

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    1 set per hour? As long as you train for 8 hrs you'll be fine.
     
  5. FinalConflict2005

    FinalConflict2005 Brown Belt

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    Something like increasing push-up, chinups pulls ups doing one set a few times a day. Greasing the groove is what it’s called.
     
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  6. Mbmmax

    Mbmmax Yellow Belt

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    You should aim for more than that. You can Google for more information, but I would aim for at least 3 sets of each exercise that you incorporate into your program.
     
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  7. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Fuck me! That's a lot of sets. Can you work out your iliac crest though?
     
  8. selfcritical

    selfcritical Brown Belt

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    Hypertrophy is largely volume-dependent. Single sets are unlikely to work to stimulate growth past the novice stage, and total amount of volume is likely to have to increase over your lifting career.
     
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  9. Sano

    Sano Red Belt

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    Nice with a balanced post. Good points.

    In regards to single sets (barring warmup), in some cases it's not entirely useless depending on the total amount of work and time under tension. It's the same with isometric holds. As an example of the former, the 1x20 squat workout with progressive overload seems to work pretty well for hypertrophy in most people. I can imagine a 1x20 bench program could have simular effect. What's your thoughts?
     
  10. ThunderL1ps

    ThunderL1ps Red Belt

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    Yes. I did it about 20 years ago.

    Mon, Wed, Friday Each body part once a week. Warm up set, then go all out on your work set. 2 seconds concentric/4 seconds eccentric. There were some drop sets and super sets. No workout lasted longer than 20-30 minutes max. I had already been working out for years at this point and gained 8 pounds of muscle in 6 weeks. It took me a good six days to recover. I wouldn't recommend it for any sort of performance as you'll be sore all the time if you are doing the workout correctly.
     
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  11. Hognoxious

    Hognoxious But you can call me Johnny Mac

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    You will see some benefit, but if you go this route of 1 set, I would go super slow on the negative(eccentric contraction).

    Try:
    4 seconds on the negative
    and 2 seconds on the positive motion.

    This will give you benefit in both size and strength. I like to cycle different programs every 4-8 weeks, and would recommend you do the same for maximum benefit.
     
  12. selfcritical

    selfcritical Brown Belt

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    Those 1x20 sets are usually rest-pause, so it's a way of making the definition of "one set" kind of wibbly wobbly.

    Back before my latest injury, I liked to use box squats for multiple sets of 20, which was surprisingly not that hellish (because of the no real eccentric part and using a SSB)
     
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  13. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Due to my time constraints these days I'm basically doing 80%x5, 90%x1 92%x1 and then a set of 20 at 60%. increase your max only when you can hit 20 good reps.
     
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  14. Halge

    Halge Silver Belt

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    Make it 40 reps at 65 percent of your max, and it'll probably get you somewhere.
     
  15. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Sounds legit.
     
  16. deadshot138

    deadshot138 Black Belt

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    Rest pause sets, yes. It’s called DoggCrapp.
     
  17. wufabufa

    wufabufa Black Belt

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    Add Kroc rows to that... one set of at least 20 reps to failure. Many people, myself included, have seen good results from that rep range/set scheme.
     
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  18. Don Quixote

    Don Quixote Heart of a Lion

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    You can get an effective workout with one set if there’s high intensity.
     
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  19. TrevorRoss

    TrevorRoss Double Yellow Card Double Yellow Card

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    Anecdotal evidence and science have proven do at least three sets. Either three work sets, or two warm ups with one work set. Now away with you metrosexual fairy lol.
     
  20. Icy Ice

    Icy Ice Ice Belt Banned

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    If you're a fat fuck, yes.

    Don't go overboard and make your greasy lard-ridden heart explode
     
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