Less sets = More results

AntZ · 10-Apr-03, 11:22 PM

Hi all,

Basically I am at the point where I'm about to quit working out. Quite frankly its a big ass hassle. I come home with a huge migrain and tired as heck. Some trainers and excercise buffs alike told me it's because I do to many sets. Without going into the details of my routine, which consists of 4 different workouts of 10-12 reps of 4 sets for one muscle group (i.e. bicep = curls 12x4, concentration curl 10x3, machine 10x4, etc.), I'd like to to know if doing less reps or less sets will be good.
I workout 3-4 times a week and 2 of the 4 days I work out bicep, chest and sometimes back and then the other 2 workouts will be shoulders, triceps and stomach.
Like I said I feel awful after the workouts and people suggested I do less sets like maybe 1 set of curls for biceps and then move on to legs or something.

-- thanks, appreciate any advice.

Streax · 10-Apr-03, 11:26 PM

You ARE overtraining like a mofer! Read up on this site, and do a search for overtraining. You will thank yourself! You should only train a muscle 1 time a weak, and that is just the beginning of your overtraining. Good luck with the reading.

AntZ · 10-Apr-03, 11:58 PM

Quote:

Originally posted by Streax
You ARE overtraining like a mofer! Read up on this site, and do a search for overtraining. You will thank yourself! You should only train a muscle 1 time a weak, and that is just the beginning of your overtraining. Good luck with the reading.

One day a *weak* heh heh
But in all seriousness, that's what I keep hearing that it's actually -normal- to train once a week for one muscle ...I mean, wouldn't that = weakness as compared to 2-3x a week?

Fudomyo · 10-Apr-03, 11:59 PM

You are just doing it all wrong is all.

I don't mean to discourage you, but hopefully you knew that already.

Firstly, muscles grow when you are not in the gym. Twice a week for chest and triceps is too much. Hopefully you've proven that to yourself.

Secondly, chest uses like 10% of your musculature. So in effect you just aren't asking your body to grow much muscle. Legs and back are the other 90%.

Thirdly, sets of 10-12 reps is great. But only for building mitochondrial density, ergo endurance. Fast twitch muscle fibers are big, and will grow a lot bigger. However, you only use those in the 1-6 rep range. They have bad endurance, so unless you need all their strength, your brain won't fire them.

In conclusion....
Work your muscles once per week. Work your whole body. 5-10 heavy sets is a great workout (don't forget to warmup).

Hope that helps
Fudo

Alex(AJ) · 11-Apr-03, 12:01 AM

YES! less is more in bodybuilding.

look at me- i train 5x a week, 30minutes/day, a total of 7-9sets and 4-6reps and i make great progress

also, like they said, don't train each muscle group more than ONCE a week (unless you're doing a full body split). in addition, you're neglecting important body parts- back and legs. if you don't work these, you'll never have huge arms.

AntZ · 11-Apr-03, 12:13 PM

Damn it's like a revelation taking place. Holy Sh!t.

Thanks guys, atleast now I can get on the right track.

**cursor** · 11-Apr-03, 01:23 PM

No ... that's "Holy Lift!"

Desperato · 11-Apr-03, 02:39 PM

ANTZ, you have no legs in your workout?? better fix that

much too important to ignore.

Musculor · 11-Apr-03, 03:02 PM

I just wanted to chime in and say Fudomyo knows EXACTLY what he's talking about. A few months ago, after years and years of working out in the high-rep range, he suggested to me (on these boards) cutting back my reps. I did, and my strength and muscle size in every group has increased tremendously in a very short amount of time. I owe him a huge THANK YOU for undoing what too many years of reading bad muscle mags and other on-line workout forums had taught me.

Patrick

Fudomyo · 11-Apr-03, 04:15 PM

Someone listened to me!

Man, I love the 3 of you guys.

Seriously, glad that worked out for ya Patrick.

AntZ · 11-Apr-03, 04:20 PM

So let me ask one more *critical* question.

I understand now that I should do less sets so what happens to the series of machines and routines I was using before to do bicep or chest or back. Do I just pick one of those four and just do it for that muscle group or what?

Thanks again.

**Todd** · 11-Apr-03, 05:00 PM

You must remember one thing, the less is best principle can and will make you grow better, AS LONG AS you put forth the intensity and required 100% effort needed to stimulate necessary growth. If you fail to apply the needed intensity on the fewer sets, you may as well be doing a half-assed job, and then you'll be looking back wondering why you aren't growing....and think, well sh!t, I may as well had been doing the higher quantity sets. Just something to point out. Dorian Yates was known for his few sets per body part type of training, but he was also more importantly known for his mind-boggeling intensity....an intensity that is crucial to getting the most out of the low set training style......it is an intensity that few body builders will ever ever apply even once in their lifetime. Keep that in mind, and then go for it!

AntZ · 11-Apr-03, 06:09 PM

Quote:

Originally posted by Todd
You must remember one thing, the less is best principle can and will make you grow better, AS LONG AS you put forth the intensity and required 100% effort needed to stimulate necessary growth. If you fail to apply the needed intensity on the fewer sets, you may as well be doing a half-assed job, and then you'll be looking back wondering why you aren't growing....and think, well sh!t, I may as well had been doing the higher quantity sets. Just something to point out. Dorian Yates was known for his few sets per body part type of training, but he was also more importantly known for his mind-boggeling intensity....an intensity that is crucial to getting the most out of the low set training style......it is an intensity that few body builders will ever ever apply even once in their lifetime. Keep that in mind, and then go for it!

By intensity do you mean pushing myself to the limits on that one set? In other words do the heavier weight? That's the thing that I'm confused about, if doing one set instead of four is better then what do I do on that one set.

Example: For biceps I did 3 excercises including concentration curl, ez bar, with cables and Standing curls. For standing curls I did 4 sets of: 15x1, 20x1, 25x1 ...do I just do 15x3 now and end the biceps excercise?

**cursor** · 11-Apr-03, 06:13 PM

Converted Disciples, Brother Fudo.

**Todd** · 11-Apr-03, 06:38 PM

Originally Posted By AntZ

Quote:

By intensity do you mean pushing myself to the limits on that one set? In other words do the heavier weight? That's the thing that I'm confused about, if doing one set instead of four is better then what do I do on that one set.

By intensity, I mean ...you lift heavy, with good form and concentrate on putting every single ounce of energy and concentration into those reps for those couple sets you'd be doing. I am talking about all out focus and application of technique. I am talking about making SURE you go to failure within the desired rep range and milking your muscle for all it's worth...so that by the end of those couple of sets, you know you could not possibly do another set and you know you've worked your muscles to the fullest extent.....that is what I mean by intensity!