read this:
http://www.asep.org/files/OttoV4.pdfinteresting article.
• Select a mode of exercise that feels comfortable throughout the range of motion. There is very little
evidence to support the superiority of free weights or machines for increasing muscular strength,
hypertrophy, power, or endurance.
• Choose a repetition duration that will ensure the maintenance of consistent form throughout the set.
One study showed a greater strength benefit from a shorter duration (2s/4s) and one study showed better
strength gains as a result of a longer duration (10s/4s), but no study using conventional exercise equipment
reports any significant difference in muscular hypertrophy, power, or endurance as a result of
manipulating repetition duration.
• Choose a range of repetitions between three and 15 (e.g., 3-5, 6-8, 8-10, etc.). There is very little
evidence to suggest that a specific range of repetitions (e.g., 3-5 versus 8-10) or time-under-load (e.g., 30s
versus 90s) significantly impacts the increase in muscular strength, hypertrophy, power, or endurance.
• Perform one set of each exercise. The preponderance of resistance-training studies shows no difference
in the gains in muscular strength, hypertrophy, power, or endurance as a result of performing a greater
number of sets.
• After performing a combination of concentric and eccentric muscle actions, terminate each exercise
at the point where the concentric phase of the exercise is becoming difficult, if not impossible, while
maintaining good form. There is very little evidence to suggest that going beyond this level of intensity
(e.g., supramaximal or accentuated eccentric muscle actions) will further enhance muscular strength,
hypertrophy, power, or endurance.
• Allow enough time between exercises to perform the next exercise in proper form. There is very little
evidence to suggest that different rest periods between sets or exercises will significantly affect the gains in
muscular strength, hypertrophy, power, or endurance.
• Depending on individual recovery and response, choose a frequency of 2-3 times/week to stimulate
each targeted muscle group. One session a week has been shown to be just as effective as 2-3
times/week for some muscle groups. There is very little evidence to suggest that training a muscle more
than 2-3 times/week or that split routines will produce greater gains in muscular strength, hypertrophy,
power, or endurance.
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dont agree with everything, but i agree that many things are unecessarily made more complicated than they should be.
the perform one set per exercise thing, shouldnt be misunderstood tho..as there is scientific evidence showing that 3 sets for a muscle group is better than one, but for example 15 sets doesnt give additional benefits (compared to 3 sets) when it comes to acute musclegrowth. (muslegrowth straight after a training session).
