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. Beginners will probably make progress no matter what they
do, as long as they train consistently. Novice weight trainers
demonstrate about twice the improvement in half the time when
compared with stronger experienced weight trainers (Hakkinen,
1987). But for the advanced weight trainers, after a period of
time, the body's ability to recuperate is outpaced by the ability
to intensify workouts. So, more advanced individuals must not
necessarily workout harder, but they must workout smarter. Progress
occurs during recovery or between workouts, so if the body has
not fully recovered between workouts overtraining can occur.
Current popular weight training dogma is based on training
practices of athletes, bodybuilders,
powerlifters, and weightlifters of the past. Training information
is passed down from generation to generation. High school coaches
often use programs from college coaches, who mimic programs followed
professional athletes. Not only can elite athletes usually recover
from greater volumes (Fry, et. al. 2000) and intensities of work
but they may often use ergogenic aids to recuperate. Many coaches,
athletes, and other individuals incorporate program philosophies
popularized in the 70's and 80's. These programs worked during
the era when anabolic steroids
were commonly used by many advanced weight lifters. Since then,
anabolic steroids have been deemed illicit. Without these ergogenic
aids the programs of the past often lead to physical
and psychological
overtraining. Training naturally is quite different than training
synthetically.
The ACSM Weight Training Guidelines
state more than one set may elicit slightly greater strength
gains but additional improvement is relatively small (ACSM 1995).
Studies demonstrating marginal improvements in strength with
more sets typically use one exercise per muscle. Split programs
performed by experienced weight trainers typically incorporate
two or more exercises per muscle group. Fleck and Kramer's review
of the literature suggests the optimal number of total sets are
between 2 and 5 sets (Fleck & Kraemer, 1997). A second set
seems understandable since a warm
up set may allow greater intensity for the the following
workout set (Shellock & Prentice, 1985).
Many scientific studies demonstrate one set is almost effective
as multiple sets, if not just as effective in strength and muscle
hypertrophy (Starkey, Pollock, et. al. 1996). These studies have
been criticized for using untrained subjects. Hass et. al. (2000)
compared the effects of one set verses three sets in experienced
recreational weightlifters. Both groups significantly improved
muscular fitness and body composition during the 13 week study.
Interestingly, no significant differences were found between
groups for any of the test variables, including muscular strength,
muscular endurance, and body composition.
A few maverick fitness authorities and professional bodybuilders
have advocated high-intensity, very low-volume training. Author
Jones, the founder of Nautilus and MedX weight training equipment,
was one of the early pioneers of single-set training. In the
1980's, Casey Viator, the youngest Mr. America and Mr. Olympia
contestant, and Mike Mentzer, Mr. Universe and Mr. Olympia contestant,
promoted the high-intensity, low-volume training. More recently,
Dorian Yates, several-time Mr. Olympia, reportedly performed
only a warm-up set and one or occasionally two workout sets throughout
his off-season training.
Weight training components
(intensity, duration, frequency) are somewhat inversely proportionate
to one another (I*D*F). This model suggests if one component
is decreased, increasing one or both of the other components
may make up for this loss. For example, by training each muscle
group every 4 days instead of every 3 days (decreased frequency),
the number of exercises or sets may be increased (increased duration),
or the amount of weight may be increased (increased intensity).
Intensity is the least forgiving of the three components,
if intensity is decreased for a time, strength and muscle mass
gains will likely deteriorate. Increasing frequency or duration
can not make up for a decrease of intensity. Furthermore, intensity
will be unintentionally decreased if duration is too great. Each
additional set or exercise performed in a workout decreases the
amount of weight that can be used. If someone is aware they have
yet several sets and many exercises to perform, they will hold
back and not put full effort early in the workout. By the time
they have completed the first part of their workout, they are
unable to put full intensity in the remainder of their workout
because of fatigue of all the exercises and sets they had just
performed. Since muscular endurance is not a limiting factor
with a low-volume program, greater weight can be used.
A progressive intensity program seems to be the key factor
in strength development and, consequentially, muscle building
(or muscle mass restoration).
Weight training intensity also seems to be the key component
for fat loss (also see
high repetition burn more
fat myth). Not only can anaerobic activity utilizes calories
for several hours after training (see HIIT),
but restoration of muscle mass increases calories expended at
any activity level, even during rest. These common goals can
be obtained by doing the most within the least number of sets
and exercises. Specifically, this involves performing as many
repetitions as possible within the repetition range of the workout
set: one repetition short of failure or compromising exercise
form (see weight training guidelines).
By performing an additional set (50% to 100% more sets) only
0 to 5% more progress will be observed. Each additional set yields
even less progress to a point of diminishing return. The time
saved with an abbreviated weight training program can often be
used more wisely elsewhere in a program. More aerobics should
be performed if fat loss, toning, or cardiovascular conditioning
is a goal. Duration is a more important component with aerobics
exercise. Alternatively, more sports-specific training can be
performed if improvement of athletic ability is a goal. In addition,
more rest can be take between sets if strength is a goal. Finally,
more time can be spent recuperating after workouts, decreasing
the stagnant or injurious effects of overtraining.
There is less need to divide the body into as many groups
when designing a split program.
Each muscle group can be worked with greater frequency, more
than just once a week as many high-volume programs force you
to perform. 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.
Those who are used to a program implementing multiple sets
and/or a many exercises are usually skeptical about performing
so few sets. Veterans of the old school may not feel confident
they will experience gains with less sets and exercises. They
had been introduced to and grown accustom to traditional training.
Some may even react violently at the proposition of incorporating
such a abbreviated method of training. They may defend their
methods to justify all the time and effort they had spent training
at higher volumes throughout the years.
If an individual is accustomed to a high-volume program it
may be very difficult psychologically to perform only a warm-up
set and one workout set. It may take months until the veteran
is used to the low-volume, progressively-intense training. The
individual who is used to performing multiple sets and many exercises
for each muscle group is initially unable to perform a workout
set at a great intensity. They have taught themselves, almost
unconsciously, to hold back since they are used to performing
many exercises and sets. It may require months to teach the body
to push itself more intensely. In addition, the type of fatigue
experienced after the high- intensity, low-volume training is
different than the traditional high-volume training. Until they
are able to generate more intensity in their workouts many may
feel they are not achieving a productive workout based on this
initial lack of fatigue.
For those who are used to a high-volume program, an intermediate-volume
training prescription may be suggested. This involves two workout
sets performed after a warm-up set. The workout weight should
be increased 5 to 10 % if 12 reps (or the upper repetition range)
is performed. The two workout sets may be performed with the
same weight (straight sets) or the second workout set may be
5% greater than the resistance used on the first workout set
(outlined below), independent of the progress weight.
Alternating from a one to two workout sets every other workout
can also be considered. If new exercises are introduced, a warm-up
set with a single workout set can be performed for the first
week, or micro-cycle. This can permit more complete acclimation
to the new exercises, serving as a period of active recovery.
After this introductory period, perform an additional set on
only every other exercise. During the next micro-cycle, perform
an additional set on the other half, every other exercise. Continue
alternating every workout, or micro-cycle, an additional set
every other exercise.
|
Workout Sets |
|
Exercise |
Workout 1 |
Workout 2 |
|
#1 |
2 |
1 |
|
#2 |
1 |
2 |
|
#3 |
2 |
1 |
|
#4 |
1 |
2 |
Another low-volume method involves
alternating between one workout set on heavy days (with longer
rests between sets) and two workout sets on lighter days (with
shorter rests). Also see light / heavy
training and 2
day splits templates.
|
|
Sun |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
|
Workout |
|
A |
B |
|
A |
B |
|
|
Workload |
|
Heavy |
|
Light |
|
|
Rep Range |
|
6-9 |
|
10-15 |
|
|
Workout Sets |
|
1 |
|
2 |
|
|
Rest |
|
Longer |
|
Shorter |
|
Multiple sets may be required for certain sports specific
goals and situations. More sets can be performed for a specific
type of muscular endurance for the specific muscles involved
in the specific activity or sport (also see specific
adaptation) Although particular intense aerobic or recreational
activities should be chosen if they are more activity or sports
specific (see Aerobic
Sports Performance). Also, training volume has more impact
on power than strength (Baker 2001). Multiple sets are commonly
performed in Olympic-style weightlifting
programs to develop necessary motor
skill and power required for these lifts. Finally an additional
warm-up set(s)
may be performed if the individual is believed to be susceptible
to injury. In all these cases, care should be given to avoid
overtraining and maintain intensity, possibly by abbreviating
the number of exercises executed in a workout. Paradoxically,
as an auxiliary trainer or off-season coach, it may be necessary
to prescribe a high-volume program not for the athlete to become
better at their sport, but to allow adaptation for an anticipated
training regimen implemented by their primary coach.
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.
Muscular strength gains are more lasting than endurance gains.
Endurance is the first to diminish during detraining so it should
be emphasized during the months leading up the event. It may
seem that strength deteriorates rapidly but if a maximum repetition
is executed on an exercise that does not require a high degree
of motor skill, strength retention can be observed over time.
For seasonal sports, periodization
is more effective than training at a fixed intensity and duration
(Bompa, 1990). Even during periodization periods of high-volume
training are balanced with periods of low-volume training. Also
see overreaching
and tapering.
If muscular endurance for sports performance is required for
a larger part of the year, a wave protocol can be implemented
(Naughton, 1991). A wave involves cycles of progressively greater
sets added weekly with lower repetition ranges and heavier weights
than the previous sets. A cycle may last weeks or can be made
up of several intricate cycles growing progressively longer each
successive cycle. Muscular endurance is essentially transferred
to muscular strength during the wave. Unfortunately, endurance
is rarely transferred to strength with popular programs; multiple
workout sets are dogmatically performed with no real understanding
of why they are being done. Incidentally, this transfer of muscular
endurance to strength even occurs with single set training; by
progressively performing more repetitions until an upper range
is reached, weight can then be increased with a subsequent decrease
in reps. See Variation
Examples and Variation
Deviations.
Performing the fewest sets and exercises necessary to reach
your objectives will facilitate higher workout intensities and
can reduce the occurrence of overtraining.
When utilizing higher-volume workouts for certain sports-specific
objectives, balance high-volume periods with low-volume periods
of training.