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Just One Set Per Exercise?
Introducing The New Mike Mentzer High Intensity Training Book...
Mike Mentzer and Me: My Heavy Duty Journal of High Intensity Training The Logical Approach to Bodybuilding
If you want to make the best progress with High Intensity Training you can't just follow a routine you found online, you need to fully understand the theory and practice of it so you can make any necessary adjustments so that it will actually work for you.
I wrote this book to share with you everything I learned over the past 45 years, what works, what doesn't and how to tailor High Intensity Training for your own unique body, exercise tolerance and recovery ability.
Go to https://www.trulyhuge.com/mike-mentzer-book.html
High-Intensity Training: One Set Per Exercise
In the realm of fitness and bodybuilding, the debate over the optimal number of sets for each exercise has been ongoing. However, recent studies suggest that high-intensity training (HIT) involving just one set per exercise can contribute significantly to muscle growth and strength. This approach not only simplifies your training regimen, but it also offers a time-efficient way to achieve your fitness goals.
Understanding High-Intensity Training
High-intensity training (HIT) is a strength training methodology that emphasizes effort and intensity over the duration of a workout. The primary focus is on performing each exercise set to the point of muscular failure, thereby stimulating the body to increase muscle size and strength.
Contrary to traditional training methods that involve multiple sets per exercise, HIT advocates for a single set approach. This means that for each exercise in your workout, you only perform one set, but with maximum effort and intensity. The aim is to push your muscles to their limit during this single set, which results in a high level of muscle fiber recruitment and ultimately, greater gains in strength and size.
One Set Per Exercise Study
A recent study published on PubMed (https://pubmed.ncbi.nlm.nih.gov/40249908/) provides further evidence supporting the effectiveness of the one set per exercise approach. The research found that participants who performed one set per exercise to failure experienced similar muscle and strength gains to those who performed multiple sets.
This finding challenges the common belief that more sets always lead to more gains. Instead, it suggests that the intensity of the effort you put into each set is more critical for muscle growth and strength. Therefore, if you're short on time or looking for a more efficient way to train, the one set per exercise approach could be a viable option.
Sample Set Per Exercise Workout
To give you an idea of what a one set per exercise workout might look like, here's a sample HIT routine for legs:
Squat: One set of 10-12 reps to failure
Leg Press: One set of 10-12 reps to failure
Let Extension: One set of 12-20 reps to failure
Leg Curl: One set of 10-12 reps to failure
Stiff Leg Deadlift: One set of 10-12 reps to failure
Standing Calf Raise: One set of 12-20 reps to failure
Seated Calf Raise: One set of 12-20 reps to failure
Remember, the key with this approach is intensity. Each set should be performed to the point of muscular failure, where you can't complete another rep with good form.
In conclusion, the one set per exercise approach offers a time-efficient way to train, while still reaping the benefits of muscle growth and strength. As with any training method, it's essential to listen to your body and adjust as needed. After all, the best workout is the one that you'll stick to consistently. So, why not give high-intensity training a try? You might just find it's the perfect fit for your fitness journey.