Bodybuilding Forums

I'm totally into the idea of using the RESEARCH to figurę out how to train. It all makes sense: reps to failure, not playing with "6, 8, 10" stuff finishing before you're even tired, eating right. But there's only one thing that bothers me: the number of REPS

According to Tim Ferris, who could be wrong, but he's himself according to some physical phd's etc - one set to failure is enough. I understand exercises like laying triceps extensions and high-cable triceps push downs work the same triceps but in a different way (heaviest part at the beginning / at the end of the rep). But why 3 sets of each exercise? Maybe one to total failure will do? Maybe AT THE BEGINNING it's enough, because it still reaches fatigue and hurts the day after?

I know the 2-3 sets method works, cause it worked on me. I just know that the 1 set (from T.Ferris) worked as well and I'm thinking whether there's any research, tested results or "common sense" on that

Well, the one set to failure works, but you must know how to do it and obviously need a spotter. Your definition of one set to failure may be different than mine. For me, one set to failure means complete failure, both on the positive and negative part of the lifting. After i can not do the positive anymore, I have my friend help me lift the weight and just let me do the control part down. Once I can not control the weight anymore, than I am done. But I still do two sets just to make sure. It takes a lot of concentration to go to failure. The one set to failure is for those people who know what high intensity training is and can achieve it.
Also, Dorian Yates said as you get stronger, you have to decrease the number of sets you do because it is too much stress on your central nervous system. He said, supposedly, you started squatting and can do 100 lbs. After a few years, you can now do 400lbs. Your body has gotten stronger, but your central nervous system is still the same as when you started. So he said that doing more set will actually impede your recovery WHEN you get stronger. Do some research on Dorian Yates. I may be wrong but those are some of the principle I lift by. For starters to intermediate, 2-3 sets would probably be better until they get stronger.

Your definition of failure is a bit off Fat_boi. Failure is when you can no longer complete another rep on your own. Going past this point with a partner is considered to be forced reps. You can also do negatives as you said. I have done Dorian Yates HIT program and made good gains in both strength and size using his program.

A recent study suggested that one set to failure was not optimal for strenght gains. http://www.bodyrecomposition.com/research-review/strength-and-neuromuscular-adaptation-following-one-four-and-eight-sets-of-high-intensity-resistance-exercise-in-trained-males-research-review.html

The study only went to failure and did not do forced or negatives reps and I feel that would have made a differents. So if you are training alone then I would do 8 sets versus one however if you have a training partner or someone who can assist you with forced and negative reps I would definately give the one set a try. If your a beginner as Dorian recommends it would be better to do 2 to 3 sets to ensure you completely fatigue all the muscle fibers as beginners are still developing and learning how to recruit and fire every muscle fiber in a effort to move the weight.

I would ask the the same question. I did HIT mike manus stile, about one month or so, and it worked to some degree, not the results i expected, but maybe i didn't get enough protein or calories to grow more.
I've read the 4 hour body by Tim Ferris too. And the roots of his training is from Mike Mentzer HIT, slow motion(5/5 cadence). There are some bodybuilders that follows/followed that style of just one set to failure, like Dorian Yates, Skip LaCour, mentzer himself. But, dorian did something different, he does 3 sets max, to one exercise, but the first two are actually warm ups that uses some energy.
And Wojti i think you are missing the point. Tim ferris says to do just one set because it is the MED(minimun effective dose), more than that won't make you grow more. And, can cause OVERTRAINING, and it can be BAD to your grow. If your body is busy recovering itself and weeklong your growth will be minimum.
Mark Manus, don't you think 3 sets per exercise are to much? i see you are getting results, but maybe you could get the same results or better doing just one.
I've read to if you do just one set, you give yourself like 150% to do that unique set. If you do like, 3 sets, you "save" energy to the set. (Skip LaCour, on his website says that). And i agree, i feel more tired now from my workouts doing just one set to failure than i was doing three, maybe because of that.