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Yesterday on MDA 1 x set reps verses 3 x sets reps which is best?

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  • Yesterday on MDA 1 x set reps verses 3 x sets reps which is best?

    Hi,

    There was an interesting topic on MDA yesterday regarding a test which suggested that 1 x set of reps was just as effective as 3 x sets of reps for building muscle. This interests me as a 1 x set workout routine is similar to the Victorian body builder Eugene Sandow who claims he built his impressive physique using a light weight/1 x set routine.


    I use some weights but mostly bodyweight stuff. At present I start my routine with 3 sets of pull-ups. I aim for 3 x 10 reps. I normally achieve 10 on the first set, then 8 on the second followed by 6 or 7 on third.

    Would I be better off doing one set to exhaustion and leaving it there?

    Does anyone out there have similar experience of achieving results using this method?
    http://www.richardlongart.co.uk/

    http://www.primalish.net/


    “You have to know the past to understand the present.”
    ― Carl Sagan


  • #2
    Originally posted by Boneidle24seven View Post
    Does anyone out there have similar experience of achieving results using this method?
    Hello, I use the barstarzz training program, tested by this guy: Self-Experiment | “BarStarrz: Increase your Pull-Ups” | REVIEWED | Get MAD Results in 6 Weeks! | harrycloudfoot

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    • #3
      Looks interesting. I might give it a go. Have you seen results?

      Sent from my GT-I9100P using Marks Daily Apple Forum mobile app
      http://www.richardlongart.co.uk/

      http://www.primalish.net/


      “You have to know the past to understand the present.”
      ― Carl Sagan

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      • #4
        Yes!! I followed the protocol and put on maybe 2kg of muscles ... but most of all, I gained a lot of strength and look quite better than I used to!

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        • #5
          Cool, thanks for the link.

          Sent from my GT-I9100P using Marks Daily Apple Forum mobile app
          http://www.richardlongart.co.uk/

          http://www.primalish.net/


          “You have to know the past to understand the present.”
          ― Carl Sagan

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          • #6
            What you need is stimulus to grow and then rest to do the growing. If you can obtain that stimulus from a single set, then you will be fine. If you can't, you may need more sets or more weight.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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            • #7
              If someone was experienced and could give one set everything they possibly could to the point that even if someone put a gun to their head any more movement of the resistance would be impossible.....then I'd say for sure go with one set.

              As most people are actually unable to push to such limits I recommend at least two. Being one of the biggest proponents of HIT training on the forums I often find myself second guessing this advice, however with my own workouts unless I'm 100% sure that there was not a drop left in the tank then I'm going to do an extra set.

              It is funny you raise this though as I've been doing two main sets for my legs and the soreness has been nearly unbearable. I'm struggling to walk up steps two and even three days later. After maybe 5-6 days the soreness is just subsiding so I am actually thinking of hitting my legs with just the one all out set.

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              • #8
                Well I think I'll give it a go!

                I am quite interested in giving FrenchFry's advice a go. Although I know nothing about Calisthenics and I'm not keen on working out every day. It also requires working out in the morning. That ain't gonna happen as I have a job to hold down!
                http://www.richardlongart.co.uk/

                http://www.primalish.net/


                “You have to know the past to understand the present.”
                ― Carl Sagan

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                • #9
                  Originally posted by Boneidle24seven View Post
                  Well I think I'll give it a go!

                  I am quite interested in giving FrenchFry's advice a go. Although I know nothing about Calisthenics and I'm not keen on working out every day. It also requires working out in the morning. That ain't gonna happen as I have a job to hold down!
                  Hello, focus on perfect form, not numbers when you do your sets. Make sure you do the push-ups in the AM or at least 3 hours before the pull-ups. You can get an elbow injury if you only stick to pull-ups. There were days I really did not feel like doing it but the key is to be consistent. I think that was the main lesson for me. I could see changes in my upper body rather fast but in the end, the being consistent is what I learned. I have always been casual in my work-outs and diets, sometimes strict sometimes completely loose or even doing nothing. It is nice to see that I was able to train being consistent And it pays off!
                  If that helps, I also tend to work out fasted. I feel rather sluggish in my efforts when I am in the middle of digesting a meal.
                  So yeah, give it a go and report back! The morning push-ups don't take long (10mn rest all in all + push-up time) so there is hardly any excuse not to do it

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                  • #10
                    I'm inspired guys. Gonna sort my routine out to allow time in the mornings. I am a classic skinny/fat guy and struggle to build significant muscle, so i hope it works!

                    Sent from my GT-I9100P using Marks Daily Apple Forum mobile app
                    http://www.richardlongart.co.uk/

                    http://www.primalish.net/


                    “You have to know the past to understand the present.”
                    ― Carl Sagan

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                    • #11
                      Yeah, go for it! Eat a lot of animal proteins (no need to sup BCAA, and other weirdo things): after your work-out, eat some nice high quality dairy, beef or lamb, eggs, etc. Have a nice starchy item with them (potatoes, rice, winter squash, etc).

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                      • #12
                        Originally posted by OldSchhool View Post
                        If someone was experienced and could give one set everything they possibly could to the point that even if someone put a gun to their head any more movement of the resistance would be impossible.....then I'd say for sure go with one set.

                        As most people are actually unable to push to such limits I recommend at least two. Being one of the biggest proponents of HIT training on the forums I often find myself second guessing this advice, however with my own workouts unless I'm 100% sure that there was not a drop left in the tank then I'm going to do an extra set.

                        It is funny you raise this though as I've been doing two main sets for my legs and the soreness has been nearly unbearable. I'm struggling to walk up steps two and even three days later. After maybe 5-6 days the soreness is just subsiding so I am actually thinking of hitting my legs with just the one all out set.
                        Tip I learned is to do a short sprint session after a leg workout. Nothing crazy. We had a long wheel chair ramp at the gym (100-150 ft), we would sprint up, walk down a total of 5-6 times.

                        I forgot the science behind it but the results were quite impressive

                        Sent from my PC36100 using Marks Daily Apple Forum mobile app

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                        • #13
                          Originally posted by mulletman View Post
                          Tip I learned is to do a short sprint session after a leg workout. Nothing crazy. We had a long wheel chair ramp at the gym (100-150 ft), we would sprint up, walk down a total of 5-6 times.

                          I forgot the science behind it but the results were quite impressive

                          Sent from my PC36100 using Marks Daily Apple Forum mobile app
                          To aid with recovery ?

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                          • #14
                            Originally posted by FrenchFry View Post
                            Yeah, go for it! Eat a lot of animal proteins (no need to sup BCAA, and other weirdo things): after your work-out, eat some nice high quality dairy, beef or lamb, eggs, etc. Have a nice starchy item with them (potatoes, rice, winter squash, etc).
                            I've got the diet fairly well dialed in health wise, just struggle to gain!

                            Sent from my GT-I9100P using Marks Daily Apple Forum mobile app
                            http://www.richardlongart.co.uk/

                            http://www.primalish.net/


                            “You have to know the past to understand the present.”
                            ― Carl Sagan

                            Comment


                            • #15
                              Originally posted by OldSchhool View Post
                              To aid with recovery ?
                              Yes sorry for not making that clear. If I remember correctly it has something to do with lactic acid build up.

                              All I know for sure was I did one workout without and was painfully sore for 4-5 days. The following week I added sprints was only minutely sore, equal to working out any other body part.



                              Sent from my PC36100 using Marks Daily Apple Forum mobile app

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