it may be tempting to follow a training program used by an experienced lifter or elite athlete, but overtraining is probably the most common mistake of weight trainees of any level. although there was no statistically significant differences in muscular strength or body mass before or after training, the single set training group experienced a significant decreases in the sum of skinfolds. each additional set or exercise performed in a workout decreases the amount of weight that can be used. in addition, more rest days can be implemented for greater recovery, as in the case of a two day split workout performed 4 days per week.
the idea is to get the most out of every set and exercise so less sets will need to be performed. this may be in the form of (a) an additional exercise for major or selected target muscle groups (eg: chest dips in addition to bench press and incline bench press), or may involve (b) two workout sets performed after a warm-up set. even in the case of training for a sport or activity that requires a degree of muscular endurance, it may be advisable to train for strength and general conditioning during the off-season. if muscular endurance for sports performance is required for a larger part of the year, a wave protocol can be implemented (naughton 1991). ultimately, a choice must be made to reap the majority of the results with fewer sets or marginally more results with more sets.
since muscular endurance is not a limiting factor with a low-volume program, greater weight can be used. alternating from a one to two workout sets every other workout can also be considered. a typical setup for this type of training would be alternating between two full body workouts (lifting every other day). for in strength training specifically, “volume” indicates the number of reps and sets, while “intensity” refers to how much weight performing a lift 3 times per week is considered high frequency, for example., high volume training, high volume training, low volume strength training exercises, low volume workout bodybuilding, low volume high frequency training. extremely low volume training has been around for decades. this type of training, prescribing anywhere from 1 to 8 sets for each muscle group in sessions lasting less than 60 minutes (often less than 45 minutes), is just as appealing to gym rats now as it was forty years ago.jan 1, 2008
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