Here is the long awaited answer to the often debated, “Is 1 set enough to grow?”
Are you ready?
Here it comes:
Whether you can stimulate (significant) growth from one set, DEPENDS ON THE SET.
Those of you who like clear cut answers are probably disappointed. However, the answer is just common sense:
If your set is a 20 rep squat with your 10RM load, like in the SuperSquat routine, history has proven that the answer is yes (Get the book at www.ironmind.com )
There is also the Mike Mentzer type of training where 10 reps to concentric failure followed by 10 assissted reps to eccentric failure followed by 10 partial reps to concentric failure is considered 1 set.
In that case the answer is also yes.
If your set is a “normal” 8-12 reps with 70% of 1RM the answer for most trainees, unless they are extremely responsive beginners, will likely be no!
The answer will also depend on how many exercises you include to target the same muscle. if you have 5 different squat variations, each with 8-12 reps for 1 set, then “1 set” will probably make you grow.
Certain “Combination Exercises” can stimulate growth within 1 set if several rest pauses with deep breathing are used.
The use of thick grips to develop great finger and forearm strength is as old as stength training itself.
However, until recently, we needed special dumbells, barbells OR to wrap a towel around normal dumbbells/barbells (No, that does NOT work!) to benefit from thick grip training.
A couple of years ago, I was happy to learn about Tylergrips. They easily and safely wrap around any handle.
Check out this video and learn how to apply tyler grips to the standing cable pull.
Oh, BTW, are you wondering why on earth you should care about grip strength?
Improved grip strength has the interesting “side effect” of allowing you to use higher loads in any pulling exercise, thus creating a stronger training stimulus for both structural and functional strength of the whole body.
PS: In “Combination Exercises” standing Cable Pull is combined with another important cable exercise to create a powerful combination exercise that has become a staple in many of the training programs I create. Find out, which exercise I am talking about, by getting “Combination Exercises”. Click HERE, NOW!
PPS: Make sure to read next week’s blog: “If all you have is a hammer, everything looks like a nail.”
The answer reveals one of the key features of “The Flexible Periodization Method”: How to optimally combine strength/power training and energy systems training.
Hi Frank,
In my opinion NO ONE, unless they have an extremely high work capacity, should do an hour of cardio before they lift weights. I will hazard a guess that your client is not making a lot of progress - a possible fact that may motivate him to switch the order around. UNLESS, he is addicted more to fatigue than to results, as Charles Staley puts it (a great observation!).
To optimize the synergy between strength training and energy systems training, I use a system that matches the duration of the set to the duration of an interval (approximately). I use three overall ranges:
90s-4 min: Aerobic Power/Endurance and Muscle Endurance/Stablilzer endurance
20-70s: Anaerobic Lactic Power/Endurance and Hypertrophy.
5-20s: Anaerob Alactic Power and maximal strength/power.
With this system I aim to create more of the same type of physiological response from the strength training and the energy systems training and thus maximize synergy.
The exercises in the session will always hurt a little though. Which is why a compromise with your client may be to switch the order every second workout. Pavel Tsatsouline calls this “fatigue cycling”. Hope this helps.
PS: I am considering which ways to make the Flexible Periodization Method available to you (book, ebook, audio download, all at once, gradual, etc) and would greatly appreciate your feedback on this matter? So, if you have an opinion how you may like to receive the “Flexible Periodization Method”, leave a comment below.
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Muscle mass training, Peak Performance, Personal Training, Strength Training, Strength and Conditioning | 
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