1 set per exercise?

[B.Reel]

Has anyone ever tried doing 1 set per exercise? I just read 'Ripped' by Clerance Bass and he seems to be a big advocate of doing this. He talks about the 'all or none' philosophy where a muscle fiber either activates 100% or not at all... So 1 all out controlled set will stimulate as many fibers as 10 sets.. Thoughts? (assuming diet/training/rest in order)

EXAMPLE FOR CHEST:

2 sets Warm Up
1 set Flat Bench 6-10
1 set Incline Bench 6-10
1 set Decline Bench 6-10
1 set Flys 6-10

 

[silver_shadow]

well, i'd personally throw away the flyes anyway. but 3 worksets of flat/incline/decline sounds like alot anyway - doesn't sound like your going to maximize strength that way for sure. by the time you get to decline you'd be too pooped to lift maximally.
IMO, try DC training. i'm not sure if there is a link on s'ology. google for dog crapp training or dog pound training. make sure you read as much about it as possible.

 

[AngryMuscles]

when I'm in a hurry..

 

[simonbodyscience]

... i disagree silver shadow dumbell flys rock.

 

[Expendable]

I dont see the benefit to this work out at all... looks like a lazy mans work out regimen.

Has anyone ever tried doing 1 set per exercise? I just read 'Ripped' by Clerance Bass and he seems to be a big advocate of doing this. He talks about the 'all or none' philosophy where a muscle fiber either activates 100% or not at all... So 1 all out controlled set will stimulate as many fibers as 10 sets.. Thoughts? (assuming diet/training/rest in order)

EXAMPLE FOR CHEST:

2 sets Warm Up
1 set Flat Bench 6-10
1 set Incline Bench 6-10
1 set Decline Bench 6-10
1 set Flys 6-10

 

[simonbodyscience]

you would only train like this if you were wanting to maintain some of your size that you had already gained training more conventionally... not a recomended workout for a beginer thats for sure...

 

[Eze]

I do something like this DC training.

One set Rest/Paused per exercise.

 

[Suareezay]

everybody knows you cant get hyooooge without 15 sets flyes supersetted with 15 sets of pec deck followed by maxing out 23 times on flat bench.

 

[Double3]

everybody knows you cant get hyooooge without 15 sets flyes supersetted with 15 sets of pec deck followed by maxing out 23 times on flat bench.

duh

 

[pullinbig]

Has anyone ever tried doing 1 set per exercise? I just read 'Ripped' by Clerance Bass and he seems to be a big advocate of doing this. He talks about the 'all or none' philosophy where a muscle fiber either activates 100% or not at all... So 1 all out controlled set will stimulate as many fibers as 10 sets.. Thoughts? (assuming diet/training/rest in order)

EXAMPLE FOR CHEST:

2 sets Warm Up
1 set Flat Bench 6-10
1 set Incline Bench 6-10
1 set Decline Bench 6-10
1 set Flys 6-10

that set up will work fine for a while. once the gains stop switch it up.

 

[Littlewilly]

I dont beleive in HIT training. Even Menzter never trained that way. Its doubtful Bass trains like that. It is just something they made up to sell books. Even a recent FLEX mag trashed Mike over his BS training. Ask Greg Zulak how Mike trained. 16-20 sets per bodypart often twice a day. He never did HIT training.

 

[Littlewilly]

Oh and I used to follow Mike's and Bass's advice too.

I doubled my gains when I doubled my sets.
Of course dont go crazy...lol...10 sets is great. 99 sets is just for John Defendis and his intensity or insanity friends....train sane and have fun.


But kick Bass in the balls for me if you see him.

 

[pullinbig]

I dont beleive in HIT training. Even Menzter never trained that way. Its doubtful Bass trains like that. It is just something they made up to sell books. Even a recent FLEX mag trashed Mike over his BS training. Ask Greg Zulak how Mike trained. 16-20 sets per bodypart often twice a day. He never did HIT training.

jes cause you dont believe in somethig dont mean it dont work. =0l

everyone cant handle 20sets per body part. esp if you got any weigt on the bar.

total weigt moved means something too at the end of a training session.

 

[Littlewilly]

Read my post.
I said they never trained like that anyway. I didnt say it didnt work.

They were just hyping a method they didnt use. Even yates didnt really do HIT work. He did less volume....but not 1 set/ movement.

I dont think you need massive sets. But you need more then just one.


I said dont go nuts with sets. You dont need to train like Jon Defendis to gain but you do need more then Menzter said you did. He didnt gain on 1 set....neither will you.

 

[silver_shadow]

Read my post.
I said they never trained like that anyway. I didnt say it didnt work.

They were just hyping a method they didnt use. Even yates didnt really do HIT work. He did less volume....but not 1 set/ movement.

I dont think you need massive sets. But you need more then just one.


I said dont go nuts with sets. You dont need to train like Jon Defendis to gain but you do need more then Menzter said you did. He didnt gain on 1 set....neither will you.

i read somewhere about mentzer having gone crazy and it was sometime after this that he formulated his HIT principles. as you rightly pointed out, he never trained like this himself. the general consensus is that the mentzer HIT sucks while DC HIT does work. not done the former, but done the latter and yea i can vouch for it.

 

[pullinbig]

Read my post.
I said they never trained like that anyway. I didnt say it didnt work.

They were just hyping a method they didnt use. Even yates didnt really do HIT work. He did less volume....but not 1 set/ movement.

I dont think you need massive sets. But you need more then just one.


I said dont go nuts with sets. You dont need to train like Jon Defendis to gain but you do need more then Menzter said you did. He didnt gain on 1 set....neither will you.

i have in fact made gains off 1 work set per movement when using this pricipal and this often times icludes working up to 1 heavy single. i dont do it all the time but have found it to be effective when i do. you can read my training log to see it. i aint the strongest guy in the world but outlift 99% of the folks on ths board. for you to say it dont work shows your lack of knowledge about training.

i have no idea who Jon Defendis is btw.

 

[adidamps2]

i have in fact made gains off 1 work set per movement when using this pricipal and this often times icludes working up to 1 heavy single. i dont do it all the time but have found it to be effective when i do. you can read my training log to see it. i aint the strongest guy in the world but outlift 99% of the folks on ths board. for you to say it dont work shows your lack of knowledge about training.

i have no idea who Jon Defendis is btw.

this is what i found on him..john defendis

 

[mister69]

poeple woudl be amazed that if you are going to failure how little sets u need.

My usual leg day includes about 7 sets total.

 

[string_bean00]

I've had many leg days that were two sets total.



One heavy set of squats, and one heavy set of hacks.

 

[0nyx]

I dont beleive in HIT training. Even Menzter never trained that way. Its doubtful Bass trains like that. It is just something they made up to sell books. Even a recent FLEX mag trashed Mike over his BS training. Ask Greg Zulak how Mike trained. 16-20 sets per bodypart often twice a day. He never did HIT training.

lol thats where the problems begin..