1-set Workout

[Michael Tuncap]

What is everyone's opinion of the "1-set Workout".  I started a routine using a weight I can lift/press 10 times.  When I reach 12-13 reps, I increase the weight so I am able to complete 10 reps. So far the progress is ok, but would like to hear from more expierenced lifters.

[sister of kong]

getting healthier is the key; we're all getting older - can't control that! 

I'd say one set workouts won't give you the volume you need to see gains plus are you doing any warmup sets?  My recommendation would be to do 2-3 sets (plus a warmup set of 15 reps) but keep the reps in the 10-12 range.  When we're 19 we can do low rep, heavy weights but late 30s early 40s you risk injury if you go too heavy. I know the hard core guys might disagree but the best workout is something you can do continuosuly wtihout breaks for injury recovery like sore shoulders, etc.

The other key is variety - change up your routine every couple weeks so you're not just doing DB incline presses for 2 years.

Good luck!

[Paul]

Mike I'm with Sis Kong on this - one set is not sufficient volume to see any real gains.  2-3 sets is the minimum.  If you're crunched for time, try super setting (1 set of chest press, 1 set of rows then 60-90 secs of rest) to get through your workout faster.  Important to mix up your routine (switch off flat bench, incline, DBs, barbells, bodyweight, etc.).  Don't want to do the same workout week after week. 

You might also try some bodyweight routines - pushups, pullups, crunches, bodyweight squats, etc. when you don't have time for the gym but you have 20 minutes while watching the evening news.

For real gains you need to be consistent so do something everyday even if its just a few dozen pushups or bodyweight squats.  You'll make a little bit of progress every day.