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.

Karsten Jensen
www.yestostrength.com
“Learn-Develop-Lead”

Heavy bands are not just for squats, deads and bench only.

Heavy bands are highly applicaple also to various cable exercises, for example the standing cable Push.

See how on the this video.

Get your heavy resistance bands here.

Karsten Jensen
www.yestostrength.com
“Learn-Develop-Lead”

PS: In next week’s blog we reveal the answer to the often debated question: Is 1 set enough to grow?

If you want to avoid law suits as well as keep your professional integrity, this week’s blog has an
important message:

The quote is an answer I wrote on www.ptonthenet.com .

Unless we have the specific skills to diagnose and prescribe rehabilation strategies we, as trainers, MUST avoid attempting to fix injuries with exercise, when we essentially have no idea if exercise is the optimal intervention.

When all you know is exercise, exercise becomes the solution to everything!

The answer includes some important references to the work of Dr. Stuart McGill:

I have a few additional comments to the already given answers: If using exercise at all, you MUST know the direction of the bulge.

McGill, S (Ultimate Back Fitness and Performance) writes that a curl up on a Stability Ball in some cases doubles the compressive loads on the spine due to co-contraction caused by the instability (of the ball). Increased compression is not something you want while stretching. You may exploit the shape of the stability ball, while at the same time minimize any excessive contraction by fixating the ball with your hands.

McGill also advises against any kind of bending/extending of the spine during the early morning, due to increased hydration of the disc during that time of day. The increased hydration of the disc increases stress on the annulus during bending.

Practical application: to the extent that you are using these exercises at all, you may choose to do so more safely later in the day.

He also warns that static stretching of the spinal ligaments can reduce the stretch reflex,  which is a protective mechanism of the spine.

Practical application: minimize static stretching of the spine.

If you are not familiar with Dr. McGill’s work, I highly recommend you take a look at his books or attend one of his seminars.  He will be presenting an 8-hour session on Building the Ultimate Back at the 2010 CPTN Conference on May 14th in Toronto.

Karsten Jensen
www.yestostrength.com
“Learn-Develop-Lead”

PPS: Next week you can learn an important, severely under-used way to use heavy restistance bands.