One set training

[Donny]

Me too. Change in training is as good for the mind as it is for the body.

Yeah..I mean it's like sex...can pound a pussy from every angle 

[Humble Narcissist]

Yeah..I mean it's like sex...can pound a pussy from every angle 

And change from slow to fast pumping.

[Donny]

And change from slow to fast pumping.

Yup... all about the pump 

[Humble Narcissist]

Yup... all about the pump 

According to Arnold the pump is like an orgasm.

[Donny]

According to Arnold the pump is like an orgasm.

[chaos]

This thread went gay real fast.

[Humble Narcissist]

This thread went gay real fast.

Only if you want it to be.

[Donny]

1 set Baby..

[IroNat]

But which set?

[Humble Narcissist]

But which set?

The first or the last. Take your pick.

[Donny]

I did Arnold style concentration curls today & I felt like I was coming like a volcano 🌋

i=Oq35zlnvG7_0RM4O

[Rmj11]

I did Arnold style concentration curls today & I felt like I was coming like a volcano 🌋

i=Oq35zlnvG7_0RM4O

Notice how Arnold does not go to failure. He stops well short of failure.

[Donny]

https://pmc.ncbi.nlm.nih.gov/articles/PMC6303131/   

The present study shows that marked increases in strength can be attained by resistance-trained individuals with just three 13-min sessions per week, and that gains are similar to that achieved with a substantially greater time commitment when training in a moderate loading range (8–12 repetitions per set). This finding has important implications for those who are time-pressed, allowing the ability to get stronger in an efficient manner, and may help to promote greater exercise adherence in the general public. Alternatively, we show that increases in muscle hypertrophy follow a dose–response relationship, with increasingly greater gains achieved with higher training volumes. Thus, those seeking to maximize muscular growth need to allot a greater amount of weekly time to achieve this goal. Further research is warranted to determine how these findings apply to resistance individuals in other populations, such as women and the elderly. Volume does not appear to have any differential effects on measures of upper-body muscular endurance.

[Humble Narcissist]

https://pmc.ncbi.nlm.nih.gov/articles/PMC6303131/   

The present study shows that marked increases in strength can be attained by resistance-trained individuals with just three 13-min sessions per week, and that gains are similar to that achieved with a substantially greater time commitment when training in a moderate loading range (8–12 repetitions per set). This finding has important implications for those who are time-pressed, allowing the ability to get stronger in an efficient manner, and may help to promote greater exercise adherence in the general public. Alternatively, we show that increases in muscle hypertrophy follow a dose–response relationship, with increasingly greater gains achieved with higher training volumes. Thus, those seeking to maximize muscular growth need to allot a greater amount of weekly time to achieve this goal. Further research is warranted to determine how these findings apply to resistance individuals in other populations, such as women and the elderly. Volume does not appear to have any differential effects on measures of upper-body muscular endurance.

1 set training may be good for maintenance.

[Donny]

1 set training may be good for maintenance.

If someone has built some muscle it might be "treading water" but i think as we age you´ve got to stimulate the muscles with some volume & higher reps to work the muscles thoroughly, pump blood & remove waste products:

One of the key functions of blood is transport. Blood vessels are like networks of roads where deliveries and waste removal take place. Oxygen, nutrients and hormones are delivered around the body in the blood and carbon dioxide and other waste products are removed.

now Bob Gajda Mr America understood this & so formed his PHA system pumping blood around the body using the muscles as "pumps".

https://de.scribd.com/document/389495241/Pha

[Humble Narcissist]

^^^ I hate PHA training because you lose the pump in one muscle as soon as you move to a muscle across the body.

[Donny]

^^^ I hate PHA training because you lose the pump in one muscle as soon as you move to a muscle across the body.

never mind

[Humble Narcissist]

never mind

Didn't mean to shit on you or Gajda. It probably is very effective.

[IroNat]

For hypertrophy, do a few sets of 8-10 reps not to failure (you could call these warmup sets), adding weight each time until you get to a weight where you have to really work, then take the last set to max reps in the range of 8-12 reps.

Some might call this "one set training" as only the final set is taken to the limit.

Simple.

This is the way I trained when starting out and it worked pretty well.

[Donny]

Didn't mean to shit on you or Gajda. It probably is very effective.

you´re not shitting on anyone ..you just don´t understand what PHA is but we are here to educate you & maybe widen your scope on training.
Education is an on going process & we can all learn regardless how much training experience we think we have.

hope this helps you in your training.

[Humble Narcissist]

you´re not shitting on anyone ..you just don´t understand what PHA is but we are here to educate you & maybe widen your scope on training.
Education is an on going process & we can all learn regardless how much training experience we think we have.

hope this helps you in your training.

I've done PHA before I just don't prefer it to other types of training. I'm currently doing High Density Training which I like a lot.

[IroNat]

I'd only do PHA training with Gajda and Sergio Oliva.