How many sets Vs reps

[bodyshop20]

But only on arms, just in case it dont work lol

[xtremetris]

So let me get this stright.. You dont need a single set to build muscles?

For instance
1 set of 20 with dumbell press could build your chest?

I find this hard to believe but anything is possible

[trainerty]

When it comes to studies on single sets, it seems that you can increase lean muscle mass (hypertrophy) with a single set to concentric failure. The long term studies show this can work for over a year. So, this method will suffice for those with less time under their belts. Most people will choose to really stimulate change by increasing sets and using repeated effort.

[steve7]

The longer you've been training with any appreciable amount of consistency and intensity, the more *work* you'll have to do in order to invoke enough stress for supercompensation.

[Dan C]

Define *work*

[steve7]

Originally Posted by Dan C

Define *work*

Intensity in a nutshell.

[trainerty]

Originally Posted by steve7

The longer you've been training with any appreciable amount of consistency and intensity, the more *work* you'll have to do in order to invoke enough stress for supercompensation.

That's interesting you should say work is intensity in this statement. Not to get technical on your choice of words, but it seems as work implies total volume. Unless intensity has another meaning. Most experts would say intensity is the amount of load used in a given movement. Some folks consider intensity as the aerobic and lactic threshold that has to be passed to consider a workout "intense".

[steve7]

Originally Posted by trainerty

That's interesting you should say work is intensity in this statement. Not to get technical on your choice of words, but it seems as work implies total volume. Unless intensity has another meaning. Most experts would say intensity is the amount of load used in a given movement. Some folks consider intensity as the aerobic and lactic threshold that has to be passed to consider a workout "intense".

Poor choice of words I guess.

But I stated what I meant in my second post.

Obviously I didn't mean volume... so I'm not quite sure your intent with the above?

When I speak of volume, I usually speak of a measure such as total tonnage or the like.

[trainerty]

There are grey areas where intensity and volume can almost be used as synonyms (not many times though).

Volume- the amount of reps, time (tempo) and sets used in a session
Intensity- the amount load used

They both are very dependent on one another. The more intensity in a given session the less volume and vice versa.

Crap...I got off topic again

[steve7]

Originally Posted by trainerty

There are grey areas where intensity and volume can almost be used as synonyms (not many times though).

Volume- the amount of reps, time (tempo) and sets used in a session
Intensity- the amount load used

They both are very dependent on one another. The more intensity in a given session the less volume and vice versa.

Crap...I got off topic again

Yup... I agree. Wasn't suggesting otherwise.

Hi guys. I've been away from Discuss Fitness for the last 4 days as I was serving as host to Olympic weightlifting legend Tommy Kono who was a guest in my home.

I was able to conduct a detailed interview of him for an article that I will write for the Fall 2007 Discuss Fitness newsletter. I specifically asked him for his opinion about sets and reps for training based on various fitness goals and I got some great answers from him. I also got his opinion on the single set of 20 rep squats. Both will be included in the article so stay tuned to Discuss Fitness as the best is yet to come!

[trainerty]

Great! That should be a good article. Looking forward to it.

[Dan C]

Originally Posted by steve7

Poor choice of words I guess.

But I stated what I meant in my second post.

Obviously I didn't mean volume... so I'm not quite sure your intent with the above?

When I speak of volume, I usually speak of a measure such as total tonnage or the like.

Maybe I missed that second post, but how are you defining "work"?

[Dan C]

Originally Posted by trainerty

That's interesting you should say work is intensity in this statement. Not to get technical on your choice of words, but it seems as work implies total volume. Unless intensity has another meaning. Most experts would say intensity is the amount of load used in a given movement. Some folks consider intensity as the aerobic and lactic threshold that has to be passed to consider a workout "intense".

Load in general does not equate to intensity. A heavy load for some may not be intense for others.

[Dan C]

Originally Posted by pierini

Hi guys. I've been away from Discuss Fitness for the last 4 days as I was serving as host to Olympic weightlifting legend Tommy Kono who was a guest in my home.

I was able to conduct a detailed interview of him for an article that I will write for the Fall 2007 Discuss Fitness newsletter. I specifically asked him for his opinion about sets and reps for training based on various fitness goals and I got some great answers from him. I also got his opinion on the single set of 20 rep squats. Both will be included in the article so stay tuned to Discuss Fitness as the best is yet to come!

Looking forward to it. Being an olympic lifter foremost, I don't anticipate him having high praise for 20 rep squats, but Tommy was also a nationally ranked bodybuilder, so who knows?