Re: [Supertraining] High Intensity Training?

John,

Feb 07 I tried doing single set protcol for the first time in a long time. I had not had much success with HIT or slow mo -- no gains in strength, power, fat loss or muscle gains. Because I am 51, and started weight training when I was 30, I do not expect gains in mass very often -- and gains in strength and power are hard to come by -- but I do get them.

Then I tried something different a 4 - 8 week period and I have had quick gains. I should however define what the single set protocol I use is:

1. I use reps determined by my weakest rep range (that is to say, based on 1rm, what rep range up to 20 I am furthest from the theoretical reps I should be doing). This may mean that even in the same muscle group, I could be using different rep ranges -- based on the specific exercises (i.e. at one point my bench was 6 reps, while my incline bench was 12)

2. week 1 I just do straight sets -- and go through with the least rest I can do. I use this to set a base line -- and workouts after this have to exceed the base line. Number of exercises are deterimined by time -- this workout should take 25 - 30 minutes.

3. for the next few weeks, when an excercise does not exceed the base line above. I do drop sets on exercises. I try to keep this to about 1/2 the exercises -- to keep my time down.

4. All workouts are kept under 45/50 minutes.

5. This has not worked well with a 3 day a week full body workout -- but both 4 day a week push/pull split -- and a 6 day a week legs/calf -- chest/back -- shoulder/arm split

I try lots of different programs based on what my goals of the moment are. I used the above program after I had been working on a 1RM deadlift goal -- and had gained significant fat in the process.

I have now done this Cycle 4 times since then. One of the times I did it back to back with a previous time -- and it didn't do so well for me -- however, each of the other times I experienced significant fat loss (my original goal for that cycle), along with some of the most significant gains in strength I have seen for some time.

Stephen "Wally" Seibel
Curtice, Ohio, USA

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----- Original Message -----
From: John Cowell
To: Supertraining@yahoogroups.com
Sent: Wednesday, January 09, 2008 12:05 PM
Subject: [Supertraining] High Intensity Training? (Was Explosive Exercise is pointless)

Honestly, is there anyone out there who truly believes that a single
set protocol is superior to a multi-set protocol for strength, power
or hypertrophy gains?

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