The Benefit of Single Set Training
A single set is a performed with the greatest possible effort and concentration, where you continue moving the weight until further movement becomes impossible. In other words, a single set is one performed with a maximum degree of intensity.
Benefits to this style of training include:
? A reduced risk of overuse injury
? Making the most of your time in the gym, allowing for short, efficient 30-minute workouts.
? Effectively reaching Momentary Muscular Fatigue is more likely with just one set while keeping proper form.
Performing individual reps slowly makes the set as a whole last longer, there are two benefits to this-
The first is psychological. Sets that last longer are, of course, more physically demanding than short ones. A lot of people shy away from single-set training because they’re afraid they won’t “feel like” they’ve done enough work. This is mainly because their sets are over with very quickly.
If, on the other hand, you take 45 seconds or so to complete a set, performing each rep slowly and concentrating on the negative portion, you might be surprised at how difficult this can be. If you then employ a beyond-failure technique like rest-pause or forced reps, you may find yourself not wanting to do any more than one set.
The second benefit to longer sets is physiological. In recent years, some research has suggested that time under tension – the length of time it takes to complete a set – can influence the effectiveness of that set. Although there is no consensus on this point, some research has suggested that sets which last between 30 and 90 seconds are superior for building muscle. But beyond that, it’s important to keep in mind that the most intense part of any set is the very end.
Intense exercise is what causes your muscles to grow.
When your muscles are subjected to sufficiently intense exercise, growth has been stimulated.
Once that happens, further exercise is not only pointless, but harmful. ?
After the stimulation has taken place, you should conclude your training session and concentrate on other parts of the muscle-building equation, like getting proper rest and nutrients.
Credit: Gordon LaVelle, One Set Training: All-Out Sets
At Muscles in Motion, you will get professional guidance in moving slowly to complete one set safely.
|Always train very deliberately. |
? You’re in the gym to put your muscles to hard work. So let them work.
Don’t use momentum or sloppy form to heave the weight up. These are techniques people use to make a set easier, to get it over with quicker. You want to do the opposite. You want to make it as difficult as possible.
? You’re only doing a single, all-out set for each exercise, so show yourself no mercy. Do so properly, and you’ll stimulate growth.