Why 2 and sometimes 3 sets for an exercise?

M

Mic

Cathlete
I was doing one of my exercise programs a little differently this month, because I'm short on time I'm only doing one set of the repetitions. The instructor stated that you get 80% of the benefit in the first set. So here's the question, why do some instructors have you do up to three sets? What is now gained?
 
I wonder to.From what I have been reading on another forum -a body building one,most seem to do a full body program 2 sets of 10 reps for all parts.They do this 3 times a week so it equals out to be 6 sets per part per week.I am going to try this for awhile using the push pull dvd going real heavy on 2 workouts 3-6 reps and one workout in the 8 rep range.I also read that on the website somewhere about the 80% from the first set.It is some interesting reading.
I had always assumed body builders(and some still do)work out each part once a week with lots of sets-but it looks like it is changing.
I'm sorry I don't know the answer to your question but I would like to see research on it.
 
I'm glad you wrote in and said that, you see this is kind of interesting. I mean I like to work out, however I do want to work out in the most efficient way possible, the most bang for the buck! Thanks for your response!
 
Also, according to many experts, you can actualy do only 1 set, but using the heaviest weights that you possibly can and that will MAINTAIN you. I am doing that right now when I simply don't have an hour to workout (am finishing my master's degree in an intensive summer program). It works!
 
A lot of bodybuilding recommendations DON'T include warm-up sets, so thoee who say they are doing only 1 or two sets are actually doing more. They often will do up to three 'warm-up' sets to be able to safely lift their heaviest weight.

I think when doing the '1-set' workout (which can be good for maintenance, especially if you use the heaviest weights you can with good form and put your all into it), it's very important to warm up the muscles, and especially the joints so they are ready for the work.

1 set may work well for strength, but bodybuilders, who are looking for the cosmetic aspect of the workout, usually do quite a few sets.
 
Thanks for the replies, you know I think I'm going to put this in the ask Cathe forum, just to see if she answers and what her reply might be. Thanks guys.
 
The program I was refering to is called hypertrophy specific training(hst).It doesn't mention warm up sets at all.at least it isn't listed in the chart it does say to warm up but does not state using warm up sets of exercises.And I haven't seen anybody who is journeling mention doing warm up sets -I will have to see how they are warming up.
 
Shelia, just curious what body building site are you seeing this info on? Most of the message boards I frequent discuss doing split routines with high wt and low reps for hypertrophy. Meaning they do the heaviest wt they can for about 4-6 reps and do 4-6 sets(depending on the # of reps total to equal 24 reps between all sets). I can honestly say I have never heard of someone trying to build muscle with the routine you are referring to. I am not disputing that you read this or even if it works or not. I am just curious about your source. I know many people get different results with different training methods. I personally get more hypertrophy from doing heavy wts, low reps(4-6) and eating right.

Thanks
Catherine
http://bestsmileys.com/exercising/1.gif
 
bodybuilding.com has a wonderful forum I ussually read the female bodybuilding section this is the site that I read most of the info and clicked on a link that directed me to hypertrophy-specific.com (which also has a forum)
I get my greatest growth from 3-6 reps but throw in the 8-10 to prevent overtraining.But I have always done the 9 sets per body part 3 times a week.And seperated upper and lower.so I figured I would try it for awhile to see what happens.
 
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