single sets v multiple sets

bigstar

whats the consensus here on single sets with one or two warm up sets, can you get the same benefits as from multiple sets. trying to work out a decent routine thinking of doing single sets

Found this on Pub Med, this one is from 2000 :

PURPOSE: The purpose of this study was to determine the effects of increasing training volume from one set to three sets on muscular strength, muscular endurance, and body composition in adult recreational weight lifters.

METHODS: Forty-two adults (age 39.7 +/- 6.2 yr; 6.2 +/- 4.6 yr weight training experience) who had been performing one set using a nine-exercise resistance training circuit (RTC) for a minimum of 1 yr participated in this study. Subjects continued to perform one set (EX-1; N = 21) or performed three sets (EX-3; N = 21) of 8-12 repetitions to muscular failure 3 d x wk(-1) for 13 wk using RTC. One repetition maximums (1-RM) were measured for leg extension (LE), leg curl (LC), chest press (CP), overhead press (OP), and biceps curl (BC). Muscular endurance was evaluated for the CP and LE as the number of repetitions to failure using 75% of pretraining 1-RM. Body composition was estimated using the sum of seven skinfold measures.

RESULTS: Both groups significantly improved muscular endurance and 1 RM strength (EX-1 by: 13.6% LE; 9.2% LC; 11.9% CP; 8.7% OP; 8.3% BC; and EX-3 by: 12.8% LE; 12.0% LC; 13.5% CP; 12.4% OP; 10.3% BC) (P < 0.05). Both groups significantly improved lean body mass (P < 0.05). No significant differences between groups were found for any of the test variables (P > 0.05).

CONCLUSION: Both groups significantly improved muscular fitness and body composition as a result of the 13 wk of training. The results show that one-set programs are still effective even after a year of training and that increasing training volume over 13 wk does not lead to significantly greater improvements in fitness for adult recreational weight lifters.

Source: http://www.ncbi.nlm.nih.gov/pubmed/10647555

This one is from 2004:

The number of sets in a resistance training program remains a major point of discussion and controversy. Studies prior to 1998 demonstrated inconsistent findings between single-set and multiple-set programs; however, recent evidence suggests that multiple sets promote additional benefits following short- and long-term training. The rationale supporting multiple sets is that the number of sets is part of the exercise volume equation, and the volume of exercise is crucial in producing the stimulus necessary to elicit specific physiological adaptations. The purpose of this paper is to present an overview of recent resistance training studies comparing single and multiple sets. However, it should be noted that studies to date have been conducted in young and middle-aged adults, and it remains to be determined if the additional benefits accrued with multiple-set training also occurs for older adults, especially the frail elderly.

Source: http://www.ncbi.nlm.nih.gov/pubmed/15320682?ordinalpos=16&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

rubadub

I think some other study showed a little more difference, I think for total beginners 1 set is fine. I tend to do single sets of some exercises and might finish them with negatives, from this single set I can have DOMs in my arms for 3 days after! My training is haphazard and I might only workout once a week now so I do have time to recover.

I have to start deadlifting more, at the moment I really only do chinups, pullups, dips & overhead dumbbell presses, and work with grippers. Thing is I might end up doing 3 sets of various pullup techniques, but some are more like warmups.

I read of one old guy doing just 1 workout per week with single sets. Since it is single you can focus everything on that one short set and give it your all, so you could be taxing your muscles more in that single set. I certainly think I do, since I do the negatives at the end. It might suit some more than others though.

crotalus667

Dorian is a big fan of the one set per exercise , with warm up sets only for the first exercise for that body part , if I remember correctly it took him 7 years to get to the point where he could use that intensity ,keep in mind he had a lot of “help” with recovery so when he trained he went “B***’s to the walls” he also had a lot of injuries , at the end of the day some people respond better to one set than multi sets , it is trail and error

bigstar

ive read similar stuff about minimal extra gains from multiple sets. my main aim is mass, and ive read multlple sets are better for mass gains. i think its mostly a matter of taste tbh. thanks for the replies, its always good to get some feed back

Brian?

I read an article about this before, can't find it now but I think it was on T-Nation, but the thrust of it was find what works for you. Examples used were that at the same time Arnie was doing huge workouts with multiple sets, Mike Mentzer(I think) was only using single sets, result 7 Mr. O's for Arnie. Then Dorian Yates came along and used single sets, result 6 Mr. O's for Dorian.