When It Comes to Lifting Weights, One Set May Be Just As Good As Three

Even for people who love to workout, finding time to exercise can be quite a struggle considering today's busy lifestyle. For people who don't enjoy exercising but who know that it is good for them, every minute spent working out can be sheer torture. This is especially true for lifting weights. It is one of the best ways to get strong shapely muscles as well as rev up your metabolism but it can also be a little boring. True, there are some people who are really love it but most do it because they love the results. Whether you like to exercise or not, we all have lives to live outside the gym and anything that makes our workouts time efficient is highly appreciated.

The "typical" weight lifting routine comes from a bodybuilding philosophy of many exercises per body part using multiple sets. It is common to find three sets of 12 repetitions for three different exercises for the chest. This is equivalent to 108 reps! And that's just for the chest. No wonder many people get bored out of their skulls with lifting weights. Very few people are competitive bodybuilders willing to put up with long hours of pumping iron. The average person wants a hard, firm, and strong body that looks "normal" with the minimum amount of time put in to achieve and maintain it.

When I first started to lift weights in the early Eighties, three sets were the standard. Anything less was considered a waste of time. But it wasn't always this way. Actually, the "single set" system of weight lifting was the only resistance training program available until the 1940's. The "multiple set" system did not make its appearance until after World War II when Thomas de Lorme, an army rehabilitation expert, found that three sets of 10 repetitions brought the best results for his patients who were injured army paratroopers. Thus was born the modern resistance training era. This was when the phrase "progressive resistance training" or PRT was coined.

The three-set system continued to be the norm until the last two decades when this belief was challenged by many studies that found the exact opposite. The researchers found no significant difference between one, two, or three sets. This was good news because it meant that, maybe, you could cut down the time spent on lifting weights. A sixty minute routine could be cut down to just twenty minutes! Although some of the studies were done on trained athletes, most used previously sedentary people. The longest study was only fourteen weeks. So, there was still the question as to whether these findings applied to experienced weight lifters who were not bodybuilders but who, nevertheless, were serious with their weights.

The latest study (University of Florida) has helped to partly answer that question. The difference with this study is that they used participants who had an average of six years of weight lifting experience under their belt. For one year, the participants did one set of 8 to 12 repetitions of nine exercises. They all increased in strength, body composition (more muscle, less fat), etc. Then, for thirteen weeks, they were divided into two groups. The first group continued to do one set while the second group did three sets. The results? Both groups improved their muscular endurance and strength, became leaner and fitter but there was no significant difference in the results between both groups. The results add to the growing body of evidence that, for most people, one set is as good as three. That's why the American College of Sports Medicine (ACSM) continues to endorse the one-set program for "fitness-minded adults and mature populations".

Take note, though, that ACSM makes a distinction between the average person and athletes. The one-set approach does not apply to you if you are trying to become a male or female Hulk because studies show that anabolic androgenic hormones (male hormones that influence muscle growth) are not significantly increased by single sets, therefore, for maximum size, you need multiple sets with shorter rest periods in between. Sorry, but if you want the muscle size of Lou Ferrigno, you will probably have to give up your real-life job and practically take up residence in the gym because one set per exercise just won't cut it. The one-set approach is also not appropriate if you are a competitive weight lifter or power lifter.

However, if you want your muscles to grow within the normal range and you don't want to spend hours in the gym, then the one-set routine can be effective for you. You will need, of course, to make systematic changes to your program every four to six weeks to keep improving but you can still stick to one set if you want to. What those "systematic changes" are will be the topic for next week's column. The one-set routine also applies to women who want harder, more defined muscles without the bulk.

One set doesn't necessarily mean only one exercise per muscle group. In fact, in the 1998 ACSM convention, the "multiple exercise/one set" program was recommended for more experienced exercisers. I like this system because I can still be time-efficient but I can challenge a specific muscle group from different angles with several exercises. For example, if I choose to do six exercises for the abs, at 12 repetitions a set, that is still only 72 repetitions compared to 216 if I had to do three sets each. If my repetitions were pesos, I would be getting more value for my money with the "multiple exercise/one set" approach. By the way, this is one of principles behind Pilates-based exercises. Many exercises but only one set of 5 to 10 repetitions per exercise.

The advantage that three sets have compared to one set is that you burn slightly more calories. If that is what you are after, you would still make better use of your time doing aerobic or cardiovascular exercise like running or cycling since you burn more per minute. However, if you have a lot of time on your hands, continue to do three sets if you want to. It isn't wrong and it won't harm or injure you. Based on the growing evidence, it's just not an efficient use of your time.

n terms of repetitions, 8 to 12 reps done to muscular fatigue (you will feel like you cannot do another repetition because your muscles are tired) is the recommendation of ACSM for most people. For older (50 and above) or more frail individuals, 10 to 15 repetitions is more appropriate. This means that the weight is lighter because you can lift it more times. There are always exceptions to the rule, of course. There are 70 plus year old fitness buffs that fall in the category of "elite elderly". They have the strength of a thirty or forty year old.

Lastly, make sure you do at least one exercise per major muscle group. Balance out your weight lifting routine with stretching exercises. To really be time-efficient, stretch the muscles you have just worked on while you are resting between exercises. For example, after working your chest, instead of just sitting around while recouping your energy to do the next exercise, use the time to stretch your chest muscles. Remember that time is money. Spend your "investment" wisely.

Continue reading here: Why Some People Can Eat Whatever They Want and Not Gain Weight

Was this article helpful?

0 0