In this book, I am recommending the performance of only 1 set of each exercise, done to momentary muscular failure.
Only one set you may be asking?
Yep. If done in the proper speed and to momentary muscular failure, 1 set of a particular exercise is sufficient for stimulating a change or increase in muscular strength and development.
A big part of the reason this works so well is that i set performed slowly and under control, to failure, is very hard work and consequently very demanding on the body. (hard in a good way though!)
Believe me, when you perform your exercise slowly and deliberately with loo% intensity, 1 set is all you’ll want to do.
This I set is what starts the growth process in motion. A second set or multiple sets of the same exercise performed in the same fashion are not only unnecessary in most cases, but can prove to be counterproductive to your efforts.
You must understand that a properly conducted set of weight training exercise to muscular failure is extremely taxing to that particular muscle and your body’s overall recuperative ability.
You can either work hard or work long, but not both.
Now, if you really feel that you need to do a second set of a particular exercise…be my guest, especially in the beginning of your workout ‘tamer” when you can tolerate a bit more exercise than when you’re dosing in on your genetic potential.
I and many others have gotten good results with 2 sets per exercise, but I’ve found that once you learn how to perform a set properly for a particular exercise, one set does the trick.
Here’s another thing to consider regarding the amount of work (or sets) you’re doing.
Training properly to failure actually creates tiny microscopic injuries in your muscles.
It is only during the rest period that follows that the body will then repair those injuries and build additional fibers to protect itself from further injury. (think back to my building a callus example).
If we continue to injure the muscles with subsequent sets, recovery will take far too long, and optimum results could be lost.
In addition, research has shown that there is little difference in terms of strength and development resulting from i or even 3 sets of the same exercise.
Would you rather perform 1o easy sets of the same exercise that take up to is minutes to complete, or 1 hard set that only lasts 40-70 seconds?
Ask yourself how much you value your time and you’ll find your answer.
On top of all that, there are psychological implications regarding the performance of more than 1 set. Understand that you want to be handling the maximum amount of weight in the prescribed repetition range during your failure or working set.
Let’s suppose you planned on doing 3 sets of that exercise.
Subconsciously, you would probably hold back the effort a bit on that set, knowing you had a second and third set to complete.
Thus you would have used less weight for fewer reps on both sets than you would have if performing only 1 set to failure. This would most likely reduce your intensity level and reduce your rate of progress a bit…and most importantly your rate of igniting your fat burning furnace…and it took two or three times the amount of time!
Working as hard as possible for a short period of time is the real secret to the physical change you’re looking for. This is good news, by the way, as you don’t have to slave away for hours in the gym to get the body you want…it’s true!