I have resolved myself lately to using one set to failure after warm up. It gives me the most bang for the time. Most workouts take 45 minutes and the leg day is one hour.
I really have trouble with multiple sets. How can you do a set holding back? If you truly did one set to failure and failed at ten reps there is now way you can come back and do another set of ten reps. If you can then you never really failed at ten reps.
If you do one set to failure and do say four exercises for say biceps it's four sets. One exercise like Steve Holman says could be for stretch, one for mid range and one that emphasizes contraction.
What is a really good feature of one set to failure after warm up is that if you had a lay off due to work or health reasons every single workout is max. Let me explain. Take an imaginary trainer doing a bicep curl. Let's say this guy's max when all cylinders were clicking was 1 set of 11 reps with 115lbs. Now due to health, work or any other reason he has a layoff for let's say 8 weeks. Coming back he decides that 95lbs is his starting weight. If he does that 95lbs to failure he is working at his true limitations and the stressor is his max. In other words he isn't doing 4 sets at sub maximal effort. Using that 95lbs to exhaustion is really just about as good as his 115lbs to 11 reps. Let's say his out of shape body gets 15 reps with that 95lbs. He is still working with an optimal stimulus that his body has to adapt to. In no time he will be back to using his 115lbs or close to it unless their are obstacles like health, job or other reasons.
I have been experimenting with whole body routines, volume splits and other methods. Not saying this is the best for you but it's the best for me is a Yates type routine. It's the best bang for the buck of effort. Is two sets better than one? Probably fractionally. Is four sets better? Maybe but each set after one set is declining in benefit. It also matters what your athletic goal is. Muscular endurance is better achieved with volume I will fully admit. With one set to failure you can get 90% plus of the adaptation to muscle growth and strength with a routine you can fit in your life. Is a two hour routine reasonable when you have an hour drive to work at 6AM and come back home after a 8 hour or 10 hours day? What if you have a family. How the fuck are you going to be in the gym for that time? Wouldn't a quick 45 minute work out make more sense?
Here's an example of what I'm talking about. What split you do is up to you. Maybe dividing your body up in half suits you. Maybe dividing the body up in thirds fits the bill. Another way is even a five day bro split or a four way split. A full body routine is best but really taxing. None of the splits really matter except preference. Hitting a body part directly once a week works because no body part can truly be isolated. On say bench day the triceps are getting hit hard. Then directly on tricep day. On back day biceps are involved then on again on biceps day. Legs get a direct day but are hit again on back day with deadlifts or power cleans. Delts have a direct day but are hit again on chest day with inclines. So it goes for every body part. No the world doesn't stop moving if you have a direct body part day twice or three times a week. Just saying that one direct day is enough for most.
Here's a sample one set to failure chest day. It can be modified anyway you want it. It could be barbell dominate or dumbbell dominate. The exercise choices are up to you.
Regarding warm ups which can be one set, two sets or no sets then you're ready for your one set to failure. Warm ups are never done anywhere near failure. They are NON TAXING sets.
Bench 1 set to failure
Incline bench 1 set to failure
Flat flies 1 set to failure
Push ups 1 set to failure.
Anyway due to illness I'm down 25 pounds but still fighting the good fight. I have plenty of doctor visits and emergency room visits but lately I'm feeling good lately. I'm weak but I feel my strength returning. I am always thinking of my training. My cardio lately has been running hard for five miles and then doing 6 x 115 yard sprints. I noticed went I'm not feeling well due to my health I have been getting dizzy and feeling faint after. I took a break from running and just walked fast for 5 miles and felt great. I hope to return to running soon but if it's not in the cards I would encourage anyone whose priority is weight lifting to see the benefits of fast walking for distance. It really is a fat melt accelerator. Walk fast for 5 miles then decrease your calories by 500 calories of the food you eat. The fat loss will be very apparent from week to week. You can use a free calorie counting app on your phone. A simple one to use the Lose It app that is free to use.
Anyway, fuck the haters and their input. Don't shoot the messenger. I'm only talking about my training. You might take a different path and it's all good.
