has anybody here, except for beginners, used single set systems? I am embarking on a single set program and just some thoughts:1st, i'd like to point out that programs like dorian yates DID NOT USE single set programs. he used 1 set to failure per exercise for several exercises after several "warm-up" sets that did put considerable stress on the muscle, thus his total volume was actually not that much below normal... actually, according to NSCA, his volume was nearly textbook.anyway, thus far my results (after about 12 weeks) with single set training: at the least i can say i haven't backslid. my weight has increased a couple pounds (on same food) but i'd be hesitant to put too much stock into that.as of now, i'm playing w frequency. I've used 6+/-2 reps to failure for the duration. i started at 2xs/week (push,pull,legs) and then went off the deep end a little going 6xs/week (full body each day) with the crazy frequency, i found my strength in the smaller muscle groups increased a considerable amount, and the larger muscle groups i couldn't say i found any improvement nor any decrease. and so i've come now to 3x's/week (major muscle goups, minor muscle groups). hopefully this might spark some conversation about training, if not exactly about my program
single set training
Sat, 2011-07-16 00:39
single set training
Sat, 2011-07-16 02:15
#1
Hi StephanieIt looks like it's you, me and Craig, then! :)Single Set Training : -If you look under my training log, I have been using this system for a good time now. Most of my training life, I have trained as the bodybuilder's did in the seventies . . . . plenty of supersets, tri sets, drop sets, etc. . . . . good ole volume training, with the occasionally foray into powerlifting. After 40 years, I felt that it was time for a change.At the moment I only train with weights, 2 x per week. These are full body workouts, with one to 2 exercises per body part. Warm up sets are used and the amount are dependent upon the body part being worked and where I am in the routine . . . . usually 1 to 4 sets. I don't use high reps on these, saving my energy for last set. I also use anywhere from 8 to 25 reps for that final all-out set. Not quite all-out, as I always leave a rep in the tank. The workouts are at 100% intensity ( almost, as described above ) and then I back off to 80% intensity for the 2nd workout of the week. This basically means that if I did 10 reps with 100 lbs on a movement for the 100% workout, I would purposely stop at 8 reps with the same weight on the 2nd workout of the week.My thoughts on this training. I haven't seen any real decline by training this way, in fact my journal shows the opposite. At the back of my mind though, and I guess it's because of a lifetime's habit, if I had to train for a photo shoot for example, I would go back to what I have always done. Would that be necessary . . I honestly can't say.This isn't my only training for the week. Outside of my home is a 70 meter steep hill and once per week I perform hill " sprints " ( at 66 I am not sure they can be classed as sprints 
) for 15 to 25 minutes ( sprint up - walk down, sprint up walk down . . . ). Two other fitness type circuit training workouts are also fitted into the training week. Often with a medicine ball, where I perform 10 moves, non stop and upon completion, resting for a minute or two and repeating for 5 rounds. Very enjoyable, rewarding training and very taxing.There you have it!NB. Not quite sure why the natural " breaks " or paragraphs don't function any more. That makes for difficult reading!
Sat, 2011-07-16 10:18
#2
i was thinking the same thing about the paragraphs! One thing I hadn't considered, Alan, was the 80% (or unload period). I typically use a weight in which i feel that i am putting as much eustress on the muscle as i can in safe form...this does not always mean the same weight is used; for example, i may find 50lbs for 5 reps may "feel" great one week and the 45lbs for 6 "feels" best next week--though i doubt the body really knows a difference. I should mention, however, that I only repeat the same exercise once every 3-8 weeks; in my head this is helping to solve problems with over training.
Sun, 2011-07-17 02:36
#3
Hi Stephanie, I didn't have that unload workout at the beginning of training like this. It became a mental problem, where I just couldn't face trying to improve on that last workout every time I stepped into the gym. For me, I don't think that it was that necessary, physically. As I mentioned, even on the 100% workout, I stop the set with the possibility of one more rep in the tank. This I feel sure that helps me both mentally and also guards against the inevitable injury. It is good to know in the back of your mind that what you achieved last time, you had just that small amount in reserve.Another change that I have considered is to perform different movements for the muscle on alternate weeks. This could provide a different stimulus to the muscle and mentally be something different to concentrate on.This is all pretty new me. I am one of those people that have trained most of their training life without using a journal and going into the gym and training by feel, ie. what feels good on the day with regard to groove of the movement and personal energy levels. Nothing scientific there, but I always felt good with that. Inside, I used to think that people that carried around journals should be in college not in the gym!The true test would be to try and get into your best shape and see if it is possible using this method of training. As we all know, that is all to do with diet, but will the muscle look full and " trained " when dieted down? I have been thinking about giving it a try next year, but it is a long process to go through only to discover that I should have trained in my " old manner ".
Sun, 2011-07-17 10:58
#4
Alan, it's funny reading your words in that we seem to have traveled to different ends of a similar idea. For example: i was once one of those nerds that carried around a journal in the gym, recording every rep and calculating total volume etc. but have now abandoned that in favor of "feel". I have done this for a few reasons actually (and it was hard to let go of the sense of control a journal provides) namely, to prevent injury. As i mentioned, my exercises rotate so that i only repeat the same exercise once every 3-8 weeks or so. Another example is the Bill Pearl "leaving one in the tank"; part of the reason i go now by feel instead of a journal is that (after reading a few articles) i'm not so sure that the body can distinguish between 5reps of 100lb or 7 reps of 90lbs especially when the set is taken to or very close to failure, (note that the difference between these two options is not great as i am usually tryiing to stay 6+/-2 reps), though in heavy and potentially dangerous lifts such as bench, squat, deads i will stop short of using imperfect form even when it means i could squeeze out one more--but on single joint stuff i'm a little more aggressive. I think i've seen sean warn against journals in that committing to ever increasing improvement is surely to yield injury, though i'd imagine like you, he at least loosely tracks progress. I should also clarify that i DO still keep a journal, but just with the exercises that I plan to do for the workout so as to assure a decent rotation of the exercises and without the stats of each lift.
Sun, 2011-07-17 13:05
#5
Stephanie . . . . I think it is pretty easy to see from reading between the lines of what I have written, and that is I am still not convinced this is the most enjoyable way for me personally to train. I love getting into the groove of a movement or series of movements and how the body feels at the end of a workout of this type. I also am still not convinced that I could train like this to get into my best shape. It just so happens that in the last year or so that I haven't wanted to spend most of my leisure time in the gym and have gone over to training in this manner. In the end, the most important point I feel is, that after experimenting with various types of training ( and I've tried most of them in my time : )), that you choose the one you enjoy the most and are likely to stick with over the long haul. Good luck!
