One set enough?

[Homie]

I am just starting to work out. And I am going for few reps with each set (6-12) and going to failure every time (except for the warm up set of course). I am also going to work out 4 times a week, where the same muscle will be worked twice a week.

This is the question: After the warmup set is it necessary for more rapid results that I do more than one set if I go to failure on that set?

I have heard that after the first heavy set all you are doing is burning calories. Is this true?

My goal is not to build endurence or strength for that matter. I am talking size, hypertrophy.

[d'Anconia]

Well first of all you need to tell us what your goals are. If it's to increase the endurance of your muscles then no it's not enough.
As for strength and hypertrophy I have heard different views on this subject but I have come to the conclusion myself that for any given muscle, one set working that muscle will stimulate growth and strength increases. The numbers I remember hearing went something like this: (percentage of gains gotten of optimal gains)
1st set is 70%
2nd set is an additional 20%
3rd set is an additional 5%
and I don't remember what it is from there on.
*It should be noted that I got these numbers from a physical therapist who had read up on the subject, there is, obviously, a chance that she was wrong*

So yes I suppose you could do 1 set per muscle, but most people have the time to do a set more or so.
For instance I used to do 9 sets on back day (3 sets rows, 3 sets deadlift, and 3 sets pull ups) and I saw decent results although I was in gym for a while. I now only do 4 sets or so on back day. Of course this is a muscle group consisting of several major muscles which is why just 1 rep for back day wouldn't work (but 1 rep per exercise on back day would work, giving "on average" 70% of optimal results if the lady I talked to was correct).

Another example, I used to do 6 sets or so on chest days but now I only do 1 or 2 sets and the results I am seeing are fine.

I won't lie I haven't read up on the subject that much and this has been brought up numerous times without any real conclusion (I don't think there were any major conclusions). I think you can still see decent results, but to each his own, whatever gets you the results you're looking for with the amount of work you are putting in.

This idea is kinda opposite from the "I need to do tons of sets to feel the burn" ideology (the latter which I believe is foolish), which is kinda humorous.

Edit: I would like to see what others have to say on the subject, although I am expecting a few "stop being in such a hurry and pump out an extra few sets you wuss" statements here and there.

[Homie]

Yes, thanks for your reply. It was very informative.
My goal is not to build endurence or strength for that matter. I am talking size, hypertrophy.

[HILL]

Check my journal i do only 2 working sets per bodypart supersetd it may interest you or give you ideas. Also check bcc and hatred journals as they did/doing same thing

[Bravo]

There are many,many,many,many,many different opinions on rep/set schemes. Do a search here, experiment to see what works best for you. Consistency is the key. That, and your diet.

[BustingIron]

I do 1 set to semi failure (3 reps short) then 1 all out to positive failure on most exercises

[[[[----]]]]

Yes, thanks for your reply. It was very informative.
My goal is not to build endurence or strength for that matter. I am talking size, hypertrophy.

yeah, Ive also seen info on various forums about 1 work set workouts which worked really good. Its just a matter of finding out how you will split the workout.

[MixmasterNash]

Additional sets will take less than a minute per set, so why not do them?

[d'Anconia]

Hey Homie this is some pretty good news, huh? I'd say that the large majority of people in the gym wish they knew this sorta stuff.

[Homie]

yep, definately.