[yegy3]

Ive been hearing that adding volume to exericses will give you better results. but i also found this online and was wondering what you guys think

Single versus multiple sets in long-term recreatio...[Med Sci Sports Exerc. 2000] - PubMed Result

Strength training. Single versus multiple sets. [Sports Med. 1998] - PubMed Result

[chrispghmuscle]

It's up to how you body will respond to it.. Try variations of it out for 6 weeks at a time..

[ZiR RED]

Just replied to this in the other post...

Cool find, I give you props for posting primary research!!



However, if you look at the population used,

Quote:
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.

you will see what type of training they have been doing prior to the study. This does not translate into improvements for athletes or more experienced weight lifters.

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.

Br

[chrispghmuscle]

So he's suppose to base your statics on his body style.. Doesn't that sound a bit confusing...

[yegy3]

Originally Posted by chrispghmuscle

So he's suppose to base your statics on his body style.. Doesn't that sound a bit confusing...

i dont get it??

[chrispghmuscle]

Originally Posted by yegy3

i dont get it??

exactly

[ZiR RED]

Originally Posted by chrispghmuscle

So he's suppose to base your statics on his body style.. Doesn't that sound a bit confusing...

Let me try again...haha. I was commenting on the application of the findings.

This study was wrote well, in that they tell you the training experience of the subjects used. Look at what I high-lighted. For at least the past year, they had been training using a 9 exercise, 1 set, circuit resistance training program.
The study did not use: Dungeon members, competitve bodybuilders or power lifters, collegiate athletes, etc. It was done on recreationally trained adults taking part in a 9 set circuit training program.
I'm willing to bet, that even though many of us have not competed, many of the members here train as if they were competitive weight lifters/bodybuilders etc.

So the findings, saying that 1 set is as effective as 3, can only be applied to that population. (The second part of the quote I highlighted).

If you take a population that train similar to Chris, and have a similar body-type and training experience and put them through a 1 exercise 9 set circuit training program, the out come would be entirely different.



Br

[chrispghmuscle]

Ok, so you're saying figure out what works best for your body type and work from there...is that right?

[ZiR RED]

No. However, that is important. Everyone displays their own individualized adaptations to different exercise programs or nutrition. So, it is very important to experiment and observe. Only by experimenting, observing, and listening to your body will you be able to go forwad knowing what works best for you. So yes, I agree individuality is VERY important to exercise.

I was commenting from a study critiquing perspective. In that, when looking at the results presented by researchers/studies, it is important to look closely at all the variables. An very lightly trained 40 year old male will respond different to exercise/nutrition than an extensively trained 40 year old male, or a moderately trained, etc.

This is especially important when reading the claims by supplement companies.

Just because a supplement shows results in an inactive person, does not mean it will cause the same effect in an active.

Even worse, when supplement companies take in vitro research (research done on a single muscle fiber, or test tube, or a petri sample) and try to say the same effects will occur in a live human.

We are not mice, and we certainly are not "Isolated canine gastrocnemius".

Br

[Demon Knight]

Originally Posted by yegy3

Ive been hearing that adding volume to exericses will give you better results. but i also found this online and was wondering what you guys think

Single versus multiple sets in long-term recreatio...[Med Sci Sports Exerc. 2000] - PubMed Result

Strength training. Single versus multiple sets. [Sports Med. 1998] - PubMed Result

In all honesty, you should always do a set or two to warmup the muscle/joints, never EVER go straight to your work weight.

No workout/routine has ever suggested going straight to a heavy set with no prior motion of that exercise. If they do, the person who wrote it is an idiot and well on his road to a formidable injury, that is if it hasn't occurred already.

IMHO, simply changing the number of sets in the hope that it builds muscle is foolish if there is no progress. Progress is key.

I could do 20 sets of squats with 5 reps of 70kg but if I was still squatting 5 reps of 70kg for those 20 sets a year from now, then I have achieved nothing. If I dropped it down to 1 warmup and 1 work set, and progress from 5 reps of 80kg (less sets means I have more energy) to 5 reps of 100 kg, then I am getting bigger/stronger.



Oh and I agree with Zir, scientific studies done must be relevant to the individual i.e. tests on 90 year old untrained individuals is a different world to a 25 year old professional bodybuilder.

[dapack]

Originally Posted by ZiR RED

We are not mice, and we certainly are not "Isolated canine gastrocnemius".

Br

would that be a calf of a dog?

[yegy3]

well you guys bring very good points but then bringing in scientific studies is almost always useless. most of the people used never really fit the body type or athletic build of yourself...

[ZiR RED]

Originally Posted by yegy3

well you guys bring very good points but then bringing in scientific studies is almost always useless. most of the people used never really fit the body type or athletic build of yourself...

Its just part of the research process and who publishes it. One thing about the NSCA, is most of their research is done at universities, and done using either students or student athletes. So you get a good data base of 18-30 year old men.

My research, for example, will be done on 18-25 year old competitive athletes (probably the soccer or rugby team).

Br

[dropshot001]

just psychologically, if you are doing a single set, it would cause you to push harder on that set because you don't have to worry about having to repeat the same performance on the next two or three sets.