Here is the big question on volume, "Can one set be enough". Enough to stimulate a very good amount of mass?
First, something must be understood.
Nothing more, nothing less.
Whether you are genetically above or below average only dictates your response, you still still need a proper stimulus.
"**If something has ever worked, that means it CAN work**
If one person, ever in history was able to shoot an arrow over a mountain, it would not matter if anyone ever did it again, that proved it was ′possible′ to shoot an arrow over a mountain.
Now, here is a professional bodybuilder, he trains similar to MM′s HDI routine. He added 100 lbs of muscle only using once per week per muscle, a couple exercises for one set each. This means, if he did it, then it′s obviously possible to do with this type of setup.
The following is a great training program that I
Mon – Chest, Shoulders, Triceps
* Incline press – warm-up sets, 1 work set
* Flat flyes – 1 work set
* Millitary press – 1 warm-up, 1 work set
* Lateral flyes – 1 work set
* Rear delt machine – 1 work set
* Tricep pushdowns – 1 warm-up, 1 work set
* Lying tricep extensions – 1 work-set
Wed – Quads, Hams, Calves
* Squats – warm-ups, 1 work set
* Leg press – work set
* Leg extension – work set
* Leg curl – warm-up, work set
* Stiff leg deadlift – work set
* Standing calf raise – work set
Fri – Abs, Back, Bis
* Rope crunches – warm up, work set
* Lat pull down – warm-ups, work set
* Deadlift – warm-up, work set
* Bent-over rows – work set
* Shrugs – work set
* Standing BB curls – warm up, work set
* Concentration curl – work set
You do a lot of warm-ups for your first exercise of
the day. You do one warm-up for the first exercise of
each bodypart, only to optimise the firing of te
Let′s use chest as an example – if for example your
max (work set) in the incline press is 3 plates, then
you do 2 warm-ups with the bar, 2 warm-ups with one
plate, 1 warm-up with 2 plates and then your work set
with 3 plates. The work set is a set where you fail at
about 6 reps. Every workout, you have to do more reps
or increase the weight in that work set (remember, the
muscle has to do something that it has not done
before). So if one work out you fail with 6 reps, the
following nothing less than 7. When you reach 8 reps,
the following workout you should do (increase) a
weight where you can do minimum 4 reps. Then increase
your reps again every workout until you reach 8 again,
and so on. Each rep has a tempo of 2-1-1. That is 2
seconds in the negative, one second in the contraction
and 1 second in the positive.
Then, after you fail in the incline press, you move
straight to flat flyes. You do not need a warmp now
because your chest is more than warm after you failed
And that′s it for chest. The basic routine stays the
same. If you want variety, small changes as using DB′s
instead of BB or doing flat presse and incline flyes
for example, is mor ethan enough variety to keep the
"Actually, the same things is what I recomend for ′advanced′ trainers.
What I wrote is an exact copy of what I did from 180lbs to 280lbs and I still do.
The reason why I called it for ′beginners′ is because they are more open to new ideas/principles than ′advanced′ trainers"
"First of all, I am not huge. It′s illusion! LOL
I have a pic of me together with Kovacks and I look like a midget.
Off season I only get to 280.
That article is a copy of what I do in real life.
One thing that you have to understand is that it′s not about how many sets you do but it′s about how much time under tension the muscle is.
When i do a set, I do 3 seconds in the negative, 1 second in the stretched position, 1 to 2 seconds in the positive with 1 second in the contracted position. That is up to 7 seconds per rep -sometimes I slow it even more. Extremelly painful.
Each set is done to 100% PHYSICAL failure – your mind will tell you to stop way before the body actually fails.
Each set is so intense, it takes up to 5 minutes just to recover from it.
Most people don′t have the balls to properly train this way, that′s why they say they tried it and nothing happened. Nothing happened because they didn′t do it properly. Even the ones that they think that they did it properly, once they do a workout with me they realise they didn′t even come close!
Every person that trains with me and keeps up, gets phenomenal gains, naturally or not."
Now I′m not saying this is the only way, but just wanted to post some info. here that a single set to failure, as little as once per week, can be enough "STIMULATION" for even a 280 lb pro BB′er.