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Started By hammer (Herkimer, NY, U.S.A.)

Started on: 12/23/2006 10:30:28 AM, viewed 11963 times
Down to One Set

Season′s Greetings Guys

After a lot of thinking and deliberation about switching routines, possibly going back to the Ideal routine after a couple years on the athlete′s routine, I have decided to reduce volume further by doing just one set per workout. Being close to my genetic potential, though not quite there yet, I figured this was the next logical step in my bodybuilding career. I was further convinced of this after reading some of Hit4Life′s old posts on this forum, who eventually found himself doing just one set per workout. I started my new routine today, and I was up 15 pounds on the Hammer Strength pulldowns. After experiencing good strength gains lately, and witnessing an accompanying muscle mass increase, I realized strength increases are the key, at least for me. So hopefully dropping to one set will provide even greater strength increases until I have hit my full genetic potential. I will probably continue working out once every two weeks, gradually reducing to about three weeks when it warrants.

I will be doing the following routine: dips/incline press, rest, pulldowns, rest, leg press, throwing in an occasional partial deadlift. Just thought I′d give an update on my current training.


This Topic has 122 Replies: Displaying out of 122 Replies:

Equalizer (Pittsburgh, PA, U.S.A.) on 12/23/2006 3:37:51 PM

Sounds like it will be an interesting experiment.

Jonson (essex, ., uk) on 12/24/2006 9:18:10 AM

Hello hammer

Just out of curiosity what sort of strength/weight gains have you had since you have been doing the athletes routine.


RedDog84 (Miami, Florida, U.S.A.) on 12/24/2006 10:04:42 AM

What do you mean by doing just one set per workout. Exactly what would you do? Are there any warm up sets?

Are you doing Pre-Exhaust?

hammer (Herkimer, NY, U.S.A.) on 12/25/2006 6:14:06 AM

Red Dog

I do a brief warm-up before my actual set, a couple of easy reps at a very light weight, a rep or so at a moderate weight then one rep at or near the weight I use for my working set. I′m not doing any pre-exhaust now, though I might throw a pre-exhaust set of flyes/incline press into my routine every once in a while for variety. I plan to do one set of dips, following 2 weeks later by a set of pulldowns, then leg press for my next workout.

Jonson-I put on 5-10 pounds of muscle on the athletes routine, at an already advanced state. I went from doing dips with 25 pounds on my weight belt to 75 pounds, and that′s with my weight increasing as well. My leg press also went up from 520-750 pounds while on the athletes routine.

Right now I am recovering from my pulldowns on Saturday and am nowhere near ready to go to the gym again. This one-set routine just feels right for me at this point; maybe it′s not for everybody, but I was having trouble recovering from two sets so it seems like a natural progression.


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