1 set to failure

Sauce

I have just started a new program and its the first time in a while I have had DOMS. I am trying to build up my strength and size and the new program involves doing 1 set of 8 to 12 reps at at 60% of the maximum weight I can lift (cant think of the technical term for it at the minute) . My muscles are at failure on the last rep.

My question is what are your opinions on training like this?

abetarrush

I think your just exaggerating. If you can just do the reps without any actual injury [as opposed to muscle fatigue] your doin ok

But i think 3 sets is usually better

mloc

yeah, i would imagine that unless you are an absolute beginner, indeed maybe an elderly or extremely sedentary individual, one set would not be enough for any sort of gain in strength or size.

because_I_can

its called HIT - high intensity training and its a very poor way of training for any performace related goals. Its based on total fallacy's and even the name is a total lie because its the exact opposite of high intensity.

BBers like Mentzer used it a lot so it is good for gaining size. Cutler does much the same. But any Mr olympia's ive seen train have used the big weights. Maybe thats why Ronnie's the champ and Cutler the bridesmaid??

For gaining size its all about changing stimulus more than any one specific way of training.

Dragan

because_I_can wrote:

Cutler does much the same.

Actually Cutler is all about Volume.....he did HIT for one comp and came in looking like turd, so he gave it up!!!

TBH, one set to failure is not enough......maybe PAST the point o failure with drop sets, forced reps etc.....but even then i doubt the "One Set" idea.

Besides, most of these HIT proponents would do warm up sets before there "One Set".....so it was never really "ONe Set" to begin with!!!!

Remember.....having a different workout routine gets you in the magazines....and while Dorain may have won 6 Sandow's he wasn't doing HIT from day one!

Sauce

So are you saying that I should up the number of sets then.

Dragan

Sauce wrote:

So are you saying that I should up the number of sets then.

Yes, i would doubt that you have the mental requirment at the moment to go near this type of training, or the physical platform to build on to make it worth your while.

But i could be wrong. I would advise a higher volume though.

Sauce

Dragan wrote:

Yes, i would doubt that you have the mental requirment at the moment to go near this type of training, or the physical platform to build on to make it worth your while.

But i could be wrong. I would advise a higher volume though.

What do you mean by a higher volume?

Dragan

Sauce wrote:

What do you mean by a higher volume?

more sets.

How long have you been training, out of interest....also, what is your diet like?

Sauce

Ive been training in the gym fir the past 5 months, 3 times a week. Up to 1 year ago I use to play football and soccer and trained twice a week with matches at the weekend.

My diet is so so. Its good during the week but at weekends it can go wobbly. I work on a busy schedule so I am not able to get in 5-6 meals a day so I eat 3 large meals.

Would doing 2 sets of 8 - 12 be better?

cousin_borat

Whatever number of warmup sets you do, perform 2 or 3 warmup sets with light weight before you even do working sets.