Any experiences or opinions?Hi All,
I am considering changing the routine by doing just one set per exercise after warm ups I.e. 1 set of incline press, 1 decline, 1 weighted dip, etc. reps will be in the 6-10 range.
I am in a slight bulk now but I am thinking of using it in a cut phase as well. One reason for this is time as I am getting to the gym on my lunch hour and maybe another is that at 45 years old, I could probably use more recovery time.
Does anyone have experience with this? Would I be able to put on mass?
Here is an excerpt from the article and I have also put in the link:
By performing an additional set (50% to 100% more sets) only 0 to 5% more progress will be observed. Each additional set yields even less progress to a point of diminishing return. The time saved with an abbreviated weight training program can often be used more wisely elsewhere in a program. More aerobics should be performed if fat loss, toning, or cardiovascular conditioning is a goal. Duration is a more important component with aerobics exercise. Alternatively, more sports specific training can be performed if improvement of athletic ability is a goal. In addition, more rest can be take between sets if strength is a goal. Finally, more time can be spent recuperating after workouts, decreasing the stagnant or injurious effects of overtraining.
There is less need to divide the body into as many groups when designing a split program. Each muscle group can be worked with greater frequency; more than just once a week as many high volume programs force you to perform. In addition, more rest days can be implemented for greater recovery, as in the case of a two day split workout performed 4 days per week.
Those who are used to a program implementing multiple sets and/or a many exercises are usually skeptical about performing so few sets. Veterans of the old school may not feel confident they will experience gains with less sets and exercises. They had been introduced and grown accustom to traditional training. Some may even react violently at the proposition of incorporating such a abbreviated method of training. They may defend their quaint methods to justify all the time and effort they had spent training at higher volumes throughout the years.