What are your thoughts on routines that involve 1 set for each excercise?
Also another question, can anyone suggest a low volume 2 day hypertrophy routine?
I think they can be productive if you are pushing hard. I'm not sure they are the "best" for hypertrophy, but they will work if you are progressive. Of course, if you have time for one set, you probably have time for one more since you are already warmed up. Rather than doing a longer routine with single sets, you might want to consider a shorter routine with multiple sets if hypertrophy is your goal. But, here's a single set routine that should bring you some good progress if you add weight to the bar every time you do it (thank you Peary Rader):
Squat - 1 x 20
Light pullover - 1 x 20
10 minute rest
Bench press - 1 x 12
Rows - 1 x 12
OH Press - 1 x 12
S.l.d.l. - 1 x 20
Light pullover - 1 x 20
Bill Starr's Intermediate 5x5 is essentially a one working set program, with 4 warm up sets. (sort of)
"There are more instances of the abridgment of the freedom of the people by gradual and silent encroachments of those in power than by violent and sudden usurpations." --James Madison, speech to the Virginia Ratifying Convention, 1788
Ya, 5/3/1 is basically a one work set too, if you don't count the accessory stuff.
Greemah, probably the most important thing you can do is pick a routine and stick with it. You seem to make these kinds of posts quite often.
1 set workouts have never been any use to me personally, although I have heard of some people gaining significant strength and mass on them. I think its just how your body responds to your routine. If it works then go with it.
A low volume two day hypertrophy program is kind of an oxymoron if you are referring to training two days per week. Performing a low volume workout twice per week would be more of a 'maintenance' program rather than a 'hypertrophy' program. If you are talking about an Upper/Lower split then that is a different story. Which one were you looking for?
Thanks for your replies. The reason I keep changing my workout is I have a lot of social events after work during the week (which is when I workout, can't do it any other time of the day), so I was trying to find a flexible workout that could move around that if needed.
After having a think, the kind of workout I was trying to find here is probably so little volume that it wouldn't bring much results, so I've decided to do a workout with 2 main days (all big compound lifts with 3x10 reps) and a small accessory day with only about 4 sets total. If I end up needing to miss a workout, I will shift the main day to the accessory day and just skip the accessory day.
Off Road you're right I need to stick to a routine, so think I'll stay away from WBB for a while so I have no influences!
You want a very short routine that will bring you gains only a couple of times a week? You asked for it, you got it...
Squats - 1 x 20
Bench - 2 x 12
Rows - 2 x 12
Deadlift - 2 x 8
OH Press - 2 x 12
There you go. Work hard, add weight, eat big.
Ok, so the 20 rep squats are your 20 rep max right, not breathing squats? Also it would be ok to do overhead press before deadlift right? My legs are too weak to hold a weight overhead after deads lol