one set vs. multiple sets

[Kath]

Hi Cathe,
What do you think about the new research that says it's just as beneficial to do one set as it is to do three? I'm not quoting from anywhere specific, just have come across this often lately...that if you lift really heavy for 8-10 reps, everything after that makes no difference.

I'm not asking because I'm lazy, but...well, yes I am What do you think?

 

[LaBelleRebelle]

I think the extra sets would make you burn more calories...

It makes no difference for strength gains, but doing more sets might increase indurance. I prefer doing multiple sets. Makes me feel strong

 

[lay]

I've read similar studies too. I used to just do 1 set of heavy weights at the gym (mainly b/c the machines only had heavy weights & I already had it at the lowest setting), and I didn't see any decrease in muscle at all. Plus, I felt sore more often. And since I used a heavier weight, I couldn't fly through the set.

I think if you're low on time, 1 set is fine if you use a heavier weight.
Good luck

 

[getnfit@38]

I read just the opposite in the lastest Prevention magazine. There was a short article about a study that was done where one group did only one set of reps for strength training, and another group that did three sets, and they found that the group that did three sets burned more calories both during and after exercising. I guess it's all about what benefits you're after. I just know that most times my muscles aren't completely challenged until the second or third set, depending on which Cathe video, but rarely, if ever do I feel my muscles have been challenged sufficiently on the first set. But I guess if you go heavy enough, it could work? Good question Kath
Donna

 

[Shaz]

From what I've read, if you do just one set per exercise, you have to go really heavy to make it effective. This means that you should do at least one light to moderate set first to avoid injury/a lot of aching the next day. To me, the advantage of one set per exercise is to make the workout quick. But I don't see how it can be that quick if you have to do warm up sets for each exercise. Just my opinion.

 

[trevor]

I am not Cathe but I will give my 2 cents!
I have goofed around with every method there is for weight training it seems. There are endless methods available and the info we get is often changing and sometimes contradictory.
If you want to get a good weight workout using one set per muscle group I suggest taking that set to complete failure. Find a weight that allows you to do this within 8-10 reps. And again, I cannot emphasize enough to do the negative movement of the lift slowly.....such as a four count. I was told this incorporates more fibers into the lift.
Anyway.......I look forward to Cathe's response.
Trevor