Workouts using the single set method: features and nuances

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-08-12

Now I will tell you about an interesting and rare method known as the one-set method. What is it?

The one-set method involves performing each exercise for just one working set, but until complete failure.

What does this look like in practice? For example, suppose you want to train your back today. Usually (for example), you would do 3 exercises for your back:

But if you suddenly decided to train your back using the one-set method, it might look something like this (taking the same amount of time and effort):

Of course, I am providing an example not of the entire workout, but just of one muscle group. Doesn’t it look much more interesting? I think you understand the essence. Now let’s examine the advantages of this method.

Advantages of the One-Set Method

1. Greater muscle fiber recruitment. Doing 3 sets of different exercises targeted at the same muscles until failure will recruit more muscle fibers than if you performed one exercise for 3 sets. This means that the stress on your muscles will be greater, making them easier to grow in mass and strength.

2. This method makes your workouts more diverse and less boring. You will be doing several times more exercises in one workout. And let’s agree that doing several identical sets can be quite dull.

3. For those who tend to load lighter on the first working set with the thought: “This is to ensure I can do the necessary repetitions in the last set” - you can now forget that fear. There is no first and last set anymore. Every set is the last! And you must squeeze the maximum out of it!

Disadvantages of This Method

1. It is not well suited for home use. A greater variety of exercises requires a correspondingly larger amount of equipment.

2. At the beginning of each such workout, you need to do a good general warm-up. The thing is, there should be almost no warm-up sets with this method. They can only be included in some basic exercises. If you spend time on warm-up sets for every exercise, it will reduce the training effectiveness and prolong it significantly. Therefore, do a thorough general warm-up at the start. You can also do 1-2 warm-up sets before the first exercise in the chain of exercises for one muscle group.

For example, if you plan to train your legs and your first exercise is barbell squats, you can do 1-2 warm-up sets before it. You need to understand that after squats, your legs will already be warmed up, so there is no need to warm them up again before the other leg exercises. The same applies to other muscle groups.

3. From the above point, it follows that this method is not suitable for beginners. To immediately lift working weights, you must be very well aware of your working weights. This means you should already thoroughly understand your physical capabilities.

4. You must be able to perform sets to failure. That is, you should reach a point where you cannot possibly do even one more repetition under any circumstances. This is a necessary condition for this method. Without it, the method loses its effectiveness.

5. You will have to constantly set up and take down equipment after each set. Not everyone enjoys this.

Combination with Other Methods

Split Method. This is the method that combines best with the one-set method. One set to failure – 2-3 minutes rest. Then another set to failure, but with a different exercise.

Supersets. This is also an option. Accordingly, each superset should consist of one set. Then, a new superset.

Circuit Method. It’s best not to combine with this one. First, circuit training typically consists of 7-8 exercises and 5 rounds. This means that each round would have to consist of new exercises. You would simply not remember the sequence. Of course, you could write it down. In general, it is theoretically possible to do a circuit workout with this method, but it would be at least uncomfortable, and you would need to be almost alone in the gym.

Alternating Supersets. It’s also better not to combine with this for the reason described in the circuit method. It would also be extremely inconvenient to manage so many machines and equipment.

Combined Method. This can be well combined. 5-8 exercises with one set for one muscle group, then 5-10 minutes of cardio. Followed by another 5-8 exercises for a different muscle group and more cardio. But this is just an example.

In summary, combine this method with the split method, combined method, and supersets.

Conclusion

By the way, it can be used for both muscle gain and fat loss. For fat loss, it is quite enough to break up these workouts with sufficient cardio. In general, keep an eye out for new articles, and soon you will see for yourself how this can be done.

Please leave comments on what types of workouts with this method you would like to see. Indicate the number of workouts per week, your training goals, and your training experience.