Dr. Mirkin's Fitness and Health Forum: One Set To Failure

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friscobob
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Topic: One Set To Failure
Posted: 15 Mar 2010 at 12:07pm

When doing bodyweight exercises such as pushups, situps, etc., is it better to do just one set until you can't do any more, or to do many submaximal sets? I like doing just one set to failure, but I read some reports saying that this is bad for the central nervous system. I would appreciate any input. Thanks in advance.

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friscobob
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Posted: 01 Apr 2010 at 12:55pm

I would really appreciate some input on my question. I have received some great advice on this forum in the past from Jericho. I haven't seen him posting lately, but I hope he does soon.

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friscobob
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Posted: 15 Apr 2010 at 5:17pm

Is Jericho still a moderator for this forum? He hasn't been posting lately, I hope all is going well for him. He has given excellent replies to a variety of questions in the past, that were well appreciated.

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Jericho
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Posted: 17 Apr 2010 at 2:17am

Hello Bob,

Sorry to have missed you. I am still here.

To answer your question about sub maximal sets or a one set/rep max.

There are different ways of training. All have advantages and disadvantages.

For a sports specific activity - eg. golf, cricket, baseball, powerlifting - on top of the base fitness I normally recommend athletes to carry out a one rep max activity in training -- for explosive force so that the greatest amount of power can be produced in the shortest time. You can see why.

For other sports - rugby, football (called soccer in America), triathlons - a different type of sports response is needed. So on top of the base fitness I would recommend a series of sub maximal sets in an increasing mesocycle leading to, perhaps, the occasional one rep max.

For general fitness - ie health and/or rehabilitation after illness/surgery/accident I normally recommend different ways of training and to swap from one to the other in cycles lasting about three months in order to prevent staleness and generally increase all round flexibility and stability. It does depend on the age, condition, any health issues, availability of equipment and training partners, and, of course what the client wishes to achieve.

The misconception that many people have is that you have to nearly kill yourself to keep fit. This is simply not true. For most people I deal with, training is something they have to fit in around a busy family and working life. Therefore it has to make sense and be "reasonable".

In this longish answer I might have wandered away from the intent of your question.

However, come on back and let me know.

I do apologise for not answering you before this and I hope this delay has not inconvenienced you in any way.

Hope this helps.

Kind regards,

Edited by Jericho - 17 Apr 2010 at 2:19am

Jericho
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Long after people have forgotten what you said, they will remember how you made them feel.

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friscobob
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Posted: 17 Apr 2010 at 12:37pm

Jericho, thank you for your great reply! As usual, you have hit the nail on the head! I will take your advice and "mix it up" so to speak, doing one set to failure for a couple of months, then switch to sub-maximal sets for a couple of months. Variety is the spice of life! I will also change the order in which I do my exercises from time to time. This will avoid staleness, boredom, and burnout. Again, thanks for your great reply. I value your opinions. Best regards, Bob

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Jericho
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Posted: 19 Apr 2010 at 11:24am

Hello Bob.

I forgot to mention --- there is another way to train. Slowly.

While doing - say - push ups, you have tried doing lots of repetitions; you have put weight on your shoulders or have had someone pressing down on them to in crease the resistance. Try doing the exercise really, really slowly.

For example. You have your arms extended in the start of the push up position. Take fifteen seconds to lower your chest. Take another fifteen seconds to lift your trunk up again. Every action is carried out very slowly and under complete control. To make it different, vary the amount of time taken.

Not easy at all.

Hope this helps.

Jericho
Senior Instructor
United Kingdom
Long after people have forgotten what you said, they will remember how you made them feel.

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friscobob
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Posted: 20 Apr 2010 at 8:44pm

Oh, yes! This is a great technique! Now, I have a good three way approach to spark up my exercise routines! Many thanks. Best regards, Bob

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For Athletes and Serious Exercisers
Dr. Mirkin's Fitness and Health Forum : Fitness : For Athletes and Serious Exercisers

Author	Message
friscobob Newbie Joined: 16 Jan 2009 Online Status: Offline Posts: 20	Topic: One Set To Failure Posted: 15 Mar 2010 at 12:07pm
	When doing bodyweight exercises such as pushups, situps, etc., is it better to do just one set until you can't do any more, or to do many submaximal sets? I like doing just one set to failure, but I read some reports saying that this is bad for the central nervous system. I would appreciate any input. Thanks in advance.
	Health Is The Greatest Wealth
	IP Logged

friscobob Newbie Joined: 16 Jan 2009 Online Status: Offline Posts: 20	Posted: 01 Apr 2010 at 12:55pm
	I would really appreciate some input on my question. I have received some great advice on this forum in the past from Jericho. I haven't seen him posting lately, but I hope he does soon.
	Health Is The Greatest Wealth
	IP Logged

friscobob Newbie Joined: 16 Jan 2009 Online Status: Offline Posts: 20	Posted: 15 Apr 2010 at 5:17pm
	Is Jericho still a moderator for this forum? He hasn't been posting lately, I hope all is going well for him. He has given excellent replies to a variety of questions in the past, that were well appreciated.
	Health Is The Greatest Wealth
	IP Logged

Jericho Admin Group Administrator Joined: 02 Sep 2006 Online Status: Offline Posts: 799	Posted: 17 Apr 2010 at 2:17am
	Hello Bob, Sorry to have missed you. I am still here. To answer your question about sub maximal sets or a one set/rep max. There are different ways of training. All have advantages and disadvantages. For a sports specific activity - eg. golf, cricket, baseball, powerlifting - on top of the base fitness I normally recommend athletes to carry out a one rep max activity in training -- for explosive force so that the greatest amount of power can be produced in the shortest time. You can see why. For other sports - rugby, football (called soccer in America), triathlons - a different type of sports response is needed. So on top of the base fitness I would recommend a series of sub maximal sets in an increasing mesocycle leading to, perhaps, the occasional one rep max. For general fitness - ie health and/or rehabilitation after illness/surgery/accident I normally recommend different ways of training and to swap from one to the other in cycles lasting about three months in order to prevent staleness and generally increase all round flexibility and stability. It does depend on the age, condition, any health issues, availability of equipment and training partners, and, of course what the client wishes to achieve. The misconception that many people have is that you have to nearly kill yourself to keep fit. This is simply not true. For most people I deal with, training is something they have to fit in around a busy family and working life. Therefore it has to make sense and be "reasonable". In this longish answer I might have wandered away from the intent of your question. However, come on back and let me know. I do apologise for not answering you before this and I hope this delay has not inconvenienced you in any way. Hope this helps. Kind regards, Edited by Jericho - 17 Apr 2010 at 2:19am
	Jericho Senior Instructor United Kingdom Long after people have forgotten what you said, they will remember how you made them feel.
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friscobob Newbie Joined: 16 Jan 2009 Online Status: Offline Posts: 20	Posted: 17 Apr 2010 at 12:37pm
	Jericho, thank you for your great reply! As usual, you have hit the nail on the head! I will take your advice and "mix it up" so to speak, doing one set to failure for a couple of months, then switch to sub-maximal sets for a couple of months. Variety is the spice of life! I will also change the order in which I do my exercises from time to time. This will avoid staleness, boredom, and burnout. Again, thanks for your great reply. I value your opinions. Best regards, Bob
	Health Is The Greatest Wealth
	IP Logged

Jericho Admin Group Administrator Joined: 02 Sep 2006 Online Status: Offline Posts: 799	Posted: 19 Apr 2010 at 11:24am
	Hello Bob. I forgot to mention --- there is another way to train. Slowly. While doing - say - push ups, you have tried doing lots of repetitions; you have put weight on your shoulders or have had someone pressing down on them to in crease the resistance. Try doing the exercise really, really slowly. For example. You have your arms extended in the start of the push up position. Take fifteen seconds to lower your chest. Take another fifteen seconds to lift your trunk up again. Every action is carried out very slowly and under complete control. To make it different, vary the amount of time taken. Not easy at all. Hope this helps.
	Jericho Senior Instructor United Kingdom Long after people have forgotten what you said, they will remember how you made them feel.
	IP Logged

friscobob Newbie Joined: 16 Jan 2009 Online Status: Offline Posts: 20	Posted: 20 Apr 2010 at 8:44pm
	Oh, yes! This is a great technique! Now, I have a good three way approach to spark up my exercise routines! Many thanks. Best regards, Bob
	Health Is The Greatest Wealth
	IP Logged