about 4 summers ago while I was working and doing school, I decided to go on a mentzer inspired workout regimen. It fit my schedule and was an interesting change.
Enough excuses already.
I did the one set to failure thing one day a week. No weight lifting on the other days each week. each workout was pretty simple, do the following:
incline bench or dips
pullups
deadlifts
go vomit (j/k, don’t vomit, hold it in and work those abs!)
so the premise was simple, do some light work to warm up your joints and get the blood flowing. Once warmed up, it’s an all out blitz on those three exercises, take the week off, repeat.
Ok, here’s my progress after 4 weeks/workouts:
incline bench 135x9 to 155x16
pullups bodyweight ~160x9 to bw+15x13
deadlifts 225x12 to 365x12
progression was to be aiming for an 8 rep max on the first week, and thenand do as many reps as possible. Do more reps each week, if you can get to 12 reps, add weight the following week. If you can go over 12, go until failure.
It was interesting to see how my endurance strength shot up relatively quickly. I didn’t notice any weight gain, although it was cool to see progress with the weights like that. It might be worth giving a shot to if you’re feeling the a short term need for a change.
Since I try to change things up about once a month, I’m always varrying things up to see what works best for me. Remember to do the same for yourselves!
How many of these guys do you reckon did just one set?
http://www.westside-barbell.com/elite_members.htm
[quote] sharetrader wrote:
How many of these guys do you reckon did just one set?
http://www.westside-barbell.com/elite_members.htm [/quote]
No one said one set was the only way to do things. There are reasons to do multiple sets or one set to complete failure. It depends on your goals and what you’re training for.
But what is important about one set to failure training is that most people don’t work HARD enough or do it correctly because they are afraid to work that hard.
On paper, it seems easy. One set. But when doing that one set the way you’re supposed to, it’s not easy. In fact, I’d rather do multiple sets rather than one HARD all-out set to complete failure.
[quote]Nate Dogg wrote:
sharetrader wrote:
How many of these guys do you reckon did just one set?
http://www.westside-barbell.com/elite_members.htm
No one said one set was the only way to do things. There are reasons to do multiple sets or one set to complete failure. It depends on your goals and what you’re training for.
But what is important about one set to failure training is that most people don’t work HARD enough or do it correctly because they are afraid to work that hard.
On paper, it seems easy. One set. But when doing that one set the way you’re supposed to, it’s not easy. In fact, I’d rather do multiple sets rather than one HARD all-out set to complete failure.[/quote]
So would I, for two reasons - one all-out set to failure wipes me out badly, and for me it doesn’t work very well - probably because it wipes me out. Recovery just takes too long.
[quote]sharetrader wrote:
Nate Dogg wrote:
sharetrader wrote:
How many of these guys do you reckon did just one set?
http://www.westside-barbell.com/elite_members.htm
No one said one set was the only way to do things. There are reasons to do multiple sets or one set to complete failure. It depends on your goals and what you’re training for.
But what is important about one set to failure training is that most people don’t work HARD enough or do it correctly because they are afraid to work that hard.
On paper, it seems easy. One set. But when doing that one set the way you’re supposed to, it’s not easy. In fact, I’d rather do multiple sets rather than one HARD all-out set to complete failure.
So would I, for two reasons - one all-out set to failure wipes me out badly, and for me it doesn’t work very well - probably because it wipes me out. Recovery just takes too long.[/quote]
That’s the reason Brooks Kubik and Ken Leistner recommended such infrequent training (2 workouts a week in many cases).
But if it works for some, then more power to them! It definitely would cut your gym time in half, and if you get the same strength and mass benefits, then it’s a great way of doing it. But I would think you’d fear going to the gym because you know how hard those one all-out sets are supposed to be each time.
I fail to see why people bag one set to failure, it is brutal when performed in a proper manner.
Pushing an all-out set of squats with higher reps, is a test of will and desire, to say the least.
I think the sheer fear of not making that one set create a growth stimulation, makes me paranoid and crazy, putting me into a “do or die trying” zone, where I dig out every last rep possible.
Clearly, I don’t want another additional set or sets after that !! My job is done and dusted, and it’s off to smash the next lift on the list.
When viewed in comparison to high volume and high frequency programs, even if the gains were the same, the H.I.T. style is superior in the end, due to less time spent actually training per session, and per week.
I fully agree with DEREK and NATE DOGG.
For short periods of time, say a month, you can make great gains on HIT programs.
I would take a leaf from Jack Reape’s advice and do 3 weeks followed by a deload once every 6-12 months
wow…smh@ all the people who are about to hit the gym for 15 minutes to 1 set and lose 15 lbs in a week.
stay strong guys