Boost muscular fitness with the one set secret technique!
Tone your muscles, jazz up your appearance and fight age-related muscle loss with weight training in just 20-30 minutes a day!
Surf any body building sites or articles and you’ll find an endless series of articles or tips that teach you to do 3 or 5 sets of repetitions and what not. To do a full body workout, you need like 90 - 120 minutes a day. That’s a lot of time to spend in the gym!
Let me share with you a secret… you only need to do one set of repetition for each muscle group!
Research shows that a single set of 12 repetitions with the proper weight can build muscle just as effectively as three sets of the same exercise with lighter weights.
“Use a weight heavy enough to tire your muscles after 12 repetitions,” says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “At the proper weight, you should be just barely able to finish the 12th repetition.”
In just 20 to 30 minutes, you can do a complete series of weight training exercises for your arms, shoulders, abdomen, chest, back and legs.”
Get your facts right, don’t waste time pumping hours and hours in the gym when you can do it in 20-30 minutes a day 
Read the rest of the article from MayoClinic here
Cheers!
July 28th, 2008 at 12:51 am
The caveat is using the PROPER weight that will TIRE your muscles in 12 reps.
I couldnt find the weight to do that. 12 reps? Maybe for newbie gains. Or just for a whole body workout thing like in body pump workout sessions.
Im not sold on this whole idea, though.
Try looking up body splits, HVT, Push/Pull splits for a good bodybuilding program at http://www.bodybuilding.com
July 28th, 2008 at 2:45 am
I think the one set technique works, and I think it works better for newbies as compared to those who already have been lifting weights for some time.
In the end, coming back to basics, the theory is right, tire down and stress your muscles, eat protein and let it heal and grow. Whichever technique you use, you just gotta make sure you follow the theory
Also, it depends a lot on what is the desired outcome that you wanna get, if it’s to go bulky, psychology alone would tell us that doing more reps would be good lol
However, if you’re on a toning project, just doing one set with weights honestly enough to tire down and stress your muscles, it would work just fine, plus, it saves time, it’s always difficult for newbies to commit time in the gym, with this one set technique, I can get a workout AND do my cardio, all within a one hour time-frame, not too bad an option I’d say
http://www.bodybuilding.com yeap! that’s a great site with lots and lots of info, I do visit them every now and then just to keep up with what’s news