The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Single set routines

    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?

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  3. #2
    Moderator Off Road's Avatar
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    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
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  4. #3
    Senior Member kmagnuss's Avatar
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    Bill Starr's Intermediate 5x5 is essentially a one working set program, with 4 warm up sets. (sort of)
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  5. #4
    Moderator Off Road's Avatar
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    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.
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  6. #5
    Senior Member seK's Avatar
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    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.

  7. #6
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by greemah View Post
    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 have had pretty good success with one-set programs.

    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?
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  8. #7
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    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!

    Thanks

  9. #8
    Moderator Off Road's Avatar
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    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...

    Day 1:
    Squats - 1 x 20
    Bench - 2 x 12
    Rows - 2 x 12

    Day 2:
    Deadlift - 2 x 8
    OH Press - 2 x 12

    There you go. Work hard, add weight, eat big.
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  10. #9
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    Quote Originally Posted by Off Road View Post
    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...

    Day 1:
    Squats - 1 x 20
    Bench - 2 x 12
    Rows - 2 x 12

    Day 2:
    Deadlift - 2 x 8
    OH Press - 2 x 12

    There you go. Work hard, add weight, eat big.
    The squats is 20rep max right, not like breathing squats? Would it be ok to swap squats for barbell lunges? Because I have a mental problem with squats that I really can't get over (almost literally died under the bar)

  11. #10
    Moderator Off Road's Avatar
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    Quote Originally Posted by greemah View Post
    Would it be ok to swap squats for barbell lunges?
    No! It would not be okay. The squat is the cornerstone of that program.
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  12. #11
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    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

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