One set only????

[Delino]

Hi to all and thanks to all who reply,
I workout three times a week and run seven miles three times a week plus I am also a vegan-no animal products of any kind. My question is this, when I lift weights I do three sets for each muscle group. Please, tell me, if I were to do just one set of everything what would the results be? Would I keep the muscle mass that I have or would I majorly shrink away?
Thank you much

[LiftGirl]

Originally Posted by Delino

Please, tell me, if I were to do just one set of everything what would the results be? Would I keep the muscle mass that I have or would I majorly shrink away?
Thank you much

I doubt you would majorly shrink away I think one set can be sufficient, provided the intensity is there.

[Todd]

Liftgirl is right. If you are experienced enough to put 100% intensity into one all out set (given you've warmed up properly), there is nothing that says you cannot still stimulate some muscle gains. However, more than one set performed for each exercise is more beneficial for sure and will give better results.

Again though, it all comes down to intensity. I know many people who do 5 working sets per exercise and I know others (like me), who will do on average 2-3 sets max per exercise. Both produce results...but I firmly believe that people who can focus better and produce more intensity do not need as many sets to accomplish the same thing...nor as many exercises overall. So it all comes down to you, your fitness level, experience and your ability to make that mind-to-muscle connection in order to generate maximum intensity.

-Todd

[.V.]

Agreeing with todd and liftgirl. My best gains ever were done with ramped sets. That means my first four sets were really like warmups. Then my final one set was my real working set...the one to grow on. But of course I was doing full body workouts 3x a week so that means I'm still getting 3 heavy sets/week. But yeah, you can get gains with one set if it's heavy enough...or long enough.

[Maxgain]

Originally Posted by .V.

Agreeing with todd and liftgirl. My best gains ever were done with ramped sets. That means my first four sets were really like warmups. Then my final one set was my real working set...the one to grow on. But of course I was doing full body workouts 3x a week so that means I'm still getting 3 heavy sets/week. But yeah, you can get gains with one set if it's heavy enough...or long enough.

plus one. One heavy set only for me. Train full body three times a week but may only do that exercise once.

[Karl]

I don't do a full body split but I do 1 set - I use DC Training and it has brought the fastest gains of any workout program I have used

Work out A Chest, Delts, Tri's, Back Width, Back Thickness
Workout B Biceps, Forearms, Calf, Ham, Quad

this is done 3 times a week with 3 different exercises for each body part

A B A
B A B
etc.

Once you have guaged your recovery abilities you can add rest/pause, static holds etc in to the routine

You also utilize what DC calls extreme stretching after each body part

[hellpup]

If you like the one set idea, then you should try it out for a few weeks and see how it works out for you, then switch back to your old routine for a few more to compare.

Personally, I usually do three sets per exercise, and while sometimes I feel like my first set really nailed it, as often as not, it's the second or third set where I feel like I'm working at max intensity.

[bodyshop20]

I was sceptical about 1 set, But Dan C advised om to try it and as i like to change training to keep it exciting i done it.
If you Max out to the limit in reps and weight to a sensible region you will gain size.
It worked quite well in fact, Big up for Dan C

[Dan C]

Thanks for the nod, Bodyshop.

One set only can be very effective, but Todd makes a good point about focus and intensity. Simply put, one set works best if you are taking that set to failure.

If you are training with submaximal intensity, one set training will lead to submaximal results.

One thing though is that if you stick to one set training, even if you are unable to push yourself to failure at first, stick with it and you will learn to train harder. I believe you can train yourself to train hard. Just remember that you only get one chance to put the work in. If you slack off, leave the gym anyway - do not do another set. Take that yearning for another set with you and let it build until your next training day.

[maverick]

Originally Posted by Karl

I don't do a full body split but I do 1 set - I use DC Training and it has brought the fastest gains of any workout program I have used

Work out A Chest, Delts, Tri's, Back Width, Back Thickness
Workout B Biceps, Forearms, Calf, Ham, Quad

this is done 3 times a week with 3 different exercises for each body part

A B A
B A B
etc.

Once you have guaged your recovery abilities you can add rest/pause, static holds etc in to the routine

You also utilize what DC calls extreme stretching after each body part

oy, DC training. I think I'm still recovering from my last DC workout... which was like a year and a half ago. It certainly works, but don't plan on having too many other physical endeavors and still beating the logbook.