Single Set Weight Lifting Routine

[Ranger Bill]

I made a similar post just before the server change and it was lost.

My current routine is a traditional five-day split: Back, Chest, Legs/Abs, Arms and Shoulders – 6 or 7 seven exercises (focused on compounds) in each split and three sets of reps in the 8 to 10 range. When I can get 3 sets of 10 reps for an exercise, I add weight. There is a lot of information about one set of 10 to 12 reps to failure being just about as effective. Does anyone have any personal experience, or information from sources that are not trying to sell something, about the effectiveness of single set routines? With my seasoned FOG status, my goals are to maintain strength and muscle mass and to improve those as best I can. A single set routine would sure cut down on the amount of time for each workout.

Note to Cliv03: I am currently doing my chin-ups with 271/2 additional pounds.

[The Holmchicken]

I am currently doing my chin-ups with 271/2 additional pounds.

Are you using a weight vest or a squat belt with a plate attachment for those?

[Ranger Bill]

I am currently doing my chin-ups with 271/2 additional pounds.

Are you using a weight vest or a squat belt with a plate attachment for those?

I use a leather dip belt with a chain to attach plates.

[bmf175]

You already have some of my input on this subject. Its great you can still be physically active. The life span of an individual is greatly prolonged in active individuals as well as having an overall healthier life.

I guess your #1 goal is to maintain muscle mass and strength. Inactivity is the biggest cause of atrophy but in your case along with some of the other FOGs time is not on your side

Starting from age 25-50 10% of muscle mass is gone (muscle loss due to age is termed sarcopenia). From 50-80 years another 40% of muscle mass is gone. So by the time you are 80 years of age you are only half the size you were in your prime.

You also have to keep in mind that this is an average. And most people examined are not army rangers or avid muscle heads. Because it is also noted that a lot of it depends on what point you start at.

I will say that I am almost 30 years old and I am 225 pounds and my muscle mass is going up.

The reason I put this stat up is to make people aware that eventually this loss in muscle mass can not be stopped, it will happen eventually. So if you do feel yourself getting weaker over the years dont hurt yourself trying to stay at the same weight.

Another note is that aging does not impair your muscles (skeletal) ability to adapt to PT. So even if sarcopenia is unavoidable muscular endurance and to a point muscular strength is still possible.

[bmf175]

Here is the graph I told you I wanted to post in the thread a couple weeks ago. Dont think it is as pertaining as I thought it would be but hopefully you can still get something out of it.

[Flesh Thorn]

There is a lot of information about one set of 10 to 12 reps to failure being just about as effective. Does anyone have any personal experience, or information from sources that are not trying to sell something, about the effectiveness of single set routines?

Most of the weight training gurus out there are against going to failure except for when you test yourself. The belief is that training to failure is training for failure. In my experience one set doesn't work as well as two sets. The reason being that it takes at least one set just to grease the groove. There is a strength training program called PTP by Pavel Tsatouline where you do 2 sets of five reps. The first set is at 80-85% of your one rep maximum and the second you reduce your weight by 10%. The reasoning behind 5 reps as opposed to 10 is that you can maintain concentration better for 5 reps than for 10 reps making for a safer and more efficient workout. For more information on PTP go to dragondoor.com. They too try to sell books, videos, and kettle bells. Kettle bells are pretty awesome taring tools by the way. :?

[The Holmchicken]

I am currently doing my chin-ups with 271/2 additional pounds.

Are you using a weight vest or a squat belt with a plate attachment for those?

I use a leather dip belt with a chain to attach plates.

Weird question, but where did you find it? I've looked and I usually get the "dick growing out of the forehead" look when I ask.

[bmf175]

Heres one
http://bigfitness.com/leatherdipbelt.html

Everybody keep in mind that your shoulder joint is the shallowest ball and socket joint in the body that is used to support a lot of weight (especially with weight lifters) so keep that in mind before you blow your shoulder out.

[bmf175]

Curious, what were you doing when you blew it out? Dips?

[Ranger Bill]

I appreciate the comments.

The dip belt bmf175 posted a pic of is exactly what mine looks like. I use it for dips, chin-ups/pull-ups, lat shrugs and lately to take strain off my lower back, for squats and calf raises. It can also be used for lunges. Be sure to position it properly to protect your family jewels. You can always lengthen the chain with another foot or so of chain and a couple of carabiners.

At my tender age, I am beginning to think that moving to sets in the 10 to 12 range might be wise to help keep me clear of injury. It is one of the reasons I am curious about doing single sets to failure. And my definition of failure is when a rep can not be performed with strict form.

[The Holmchicken]

Heres one
http://bigfitness.com/leatherdipbelt.html

Everybody keep in mind that your shoulder joint is the shallowest ball and socket joint in the body that is used to support a lot of weight (especially with weight lifters) so keep that in mind before you blow your shoulder out.

Hah! Happened more times than I care to count! Have had the ol' shoulder re-built twice now. Or as I like to put it, overhauled every 100,000! Nonetheless, good advice.