question: one set vs multiple

[crushen]

can someone please explain to me why i should do more than one set?

how does doing more than one overload the muscle more?

should a person do each multiple set to failure?

does doing more than one set help build neurological pathways more than a single set?

im unclear on the biology and processes involved

thx

 

[Snatch518]

If you want to get large, lift until until failure.

P.S. check out www.PURELYFITNESS.com

 

[Arioch]

There are numerous factors involved in training, and your methods should directly reflect your goals. If you wish to get as strong as possible, you need a variety of training stimiuli, such as CNS conditioning, repetitive skill work, etc, that can not be achieved as easily with only one set. A beginner will grow on just about anything.

There is no evidence that training to failure is superior to any other method.

 

[crushen]

ok lets say that i want to have maximum increases in poundage on the main compound movements

how does multiple sets compare to one set?

 

[Arioch]

Mutiple sets are clearly superior. You are developing the skill of the lift, and this is often the most overlooked aspect of training. By not going to failure, your reps are performed in a more technically sound manner, and by performing multiple sets, you are spending more time developing skill. Also, by performing multiple sets, you get more repetitions performed with better technique, because, even though you are not going to failure, your techique degrades during the set do to fatigue.

For decent reading: www.elitefts.com

 

[Love Bone]

Failure is your body's way of preventing itself from becoming damaged. In other words, you are capable of doing much more than you originally fail at. The only way to really tax the muscle is go beyond failure with multiple sets and use cheat reps, forced reps, or burnouts. One set will not allow growth since the muscle is not damaged at that point.

 

[b fold the truth]

Arioch: On target once again...can I just quote you from now on and sign my name to it?

B True

 

[crushen]

so how does the number of reps fit into this? is there an optimal range to maximize poundage?

 

[Complete Muscle]

I think this statement sums it up well:

Originally posted by Love Bone - The only way to really tax the muscle is go beyond failure with multiple sets...

I have done the "1 set to failure" approach, and I'm not saying it doesn't work. But I will tell you my results are superior using multiple sets. (I'm talking 2-4 work sets tops, not 10-20).

 

[Complete Muscle]

so how does the number of reps fit into this? is there an optimal range to maximize poundage?

The answer to this is highly subjective: I personally seem to respond best to around 8-10 reps on upper body exercises and 12-15 for legs.

 

[crushen]

The answer to this is highly subjective: I personally seem to respond best to around 8-10 reps on upper body exercises and 12-15 for legs.

how is it different from person to person? is it the slow/fast twitch muscle ratios? also, how are you legs different than your arms?

 

[Elapid]

This is something Ive been doing a lot of thinking about too so what I started doing is doing 2 heavy sets and more exercises.
Here is my quad workout as an example:

Leg Ext.- 2 sets of 20 reps
Back Squat(Core of Workout)-1 set of 12, then 3 heavy sets 6,4,2
Front Squat - 2 heavy sets of 6-8
DB Lunges - 2 heavy sets of 8-10
Leg Presses - 2 heavy sets of 8-10
Leg Ext. - 2 heavy sets of 8-10

11 Working Sets Total but all heavy and still variety. This is also my "cutting" routine and it takes about an hour. I workout 4 other times a week and do HIT cardio 2 times per week. So far so good but obviously I will overtrain if I stick with this routine for longer than 2 mos or even faster perhaps.

 

[crushen]

ne1 wanna give me some info, links or ideas? i really dont like how stupid idiotic posts getting 10x more replies than legit questions

 

[Arioch]

I gave you a link. It is the best one, IMO.

Others:

www.deepsquatter.com/strength
http://www.drsquat.com/
http://home.att.net/www.goheavy.com

This is, of course, assuming that you are defining strength as 1RM, which you should be.

As a variety of factors contribute to strength, a variety of methods have to be used. You could check out the PL board.

 

[Thaibox]

Not just multiple sets...102 sets per body part has been praised by the hardcore vets of this board as ideal