|
I've read from numerous sources (most are credible, in my opinion) that you can get pretty good results with single sets. Actually, some trials have concluded that the extra two sets had gains that were only marginal when compared to single-set routines. This is especially true when you first begin working out from a sedentary state.
The key, researchers claim, is that it's not how much you lift, it's the intensity. If you can lift to failure (or close to it) with a single set, you will shock the muscles enough in one session to encourage growth. The challenge, of course, is achieving this level of intensity. Most lifters would likely get better results from three sets to ensure they do in fact achieve the right load to build muscle.
Personally, I do three sets, but I lift to total failure on the third. I don't have the facilities to lift to even near failure on one set because I use free weights at home and I'm limited in terms of weight settings.
My recommendation: do a one-set routine if you're just starting out. If you find it gets too hard to reach a challenging intensity after a while, increase your number of sets.
__________________
Knowing that death is certain and that the time of death is uncertain, what's the most important thing?
—Bhikkhuni Pema Chödrön
Humankind cannot bear very much reality.
—From "Burnt Norton," Four Quartets (1936), T. S. Eliot
|