I got into weightlifting when I was a freshman in college. I was dating a guy who was obsessed with bodybuilding. He was competing for Mr. Wisconsin… or was it Mr. Universe? In any event, A. couldn’t go a day without working out (or eating egg whites), so needless to say, much of the time we spent together was at the gym. And while our relationship may have failed (he loved his body way more than he loved me) I left with a great parting gift—-a toned body and tight grip on how to design a fitness routine that worked for me.
For years I diligently visited gyms completing the routine I developed in college. Then one day, while flipping through a fitness magazine while running on a treadmill, I ran across an article that insisted that for most people there’s little evidence to support the superiority of multi-set strength training.
The author (a medical doctor) claimed that a single set of 12 repetitions with the proper weight could build strength as effectively as multiple sets of the same exercise.
To say I was a little skeptical was an understatement. After all, for years A. (who was trained by former bodybuilding champions) demanded that I complete four sets (12-15 reps each) of every exercise. And this doctor was maintaining that I could get the same results by simply using a weight that tires the muscle at 12 repetitions.
I immediately began to run the numbers in my head. By following the doctor’s recommendation I could slash the amount of time I was spending in the gym (which at the time was 2 hours—an hour lifting and an hour running on the treadmill) by more than half. I was elated at the prospect and decided to give it a shot.
Long story short, I gave the one set “theory” a shot for about a week and then went back to my regular routine. For some reason it just didn’t seem right… for me. Which is not to say that it wouldn’t work for you. The doctor did add that as you get stronger you should gradually increase the amount of weight you use (though, not the number of reps or sets).
I’m curious… has anyone else heard of this one set theory? What’s more, has it worked for you?
Michele Cheplic writes about red-hot celebrities in POP CULTURE, fiery topics in PARENTS, sizzling recipes in FOOD, calorie burning exercises in FITNESS, and hot new kid-friendly crafts in FUN. Check out all of her articles here.
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