Guest guest Posted June 3, 2005 Report Share Posted June 3, 2005 Hello all.. I'd sent this to one of my weight-lifting sons, and thought some here might enjoy it also: " New research presented at the American College of Sports Medicine's 2004 meeting found that, over a 2-month period, men who did one set of upper-body weight-lifting exercises had equal strength gains (21 percent) and better fat loss (19 percent versus 10 percent) than those who did three sets. " " How can you gain strength and lose more fat with a third of the effort? The British researchers believe that the tiring three-set workout may cause exercisers to overcompensate with calories at their next meal. " http://www.prevention.com/article/0,5778,s1-2-69-242-4720-1,00.html? heading to gym for a quick one-setter! lol! all the best, Bob Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 3, 2005 Report Share Posted June 3, 2005 At Fri, 3 Jun 2005 it looks like Bob Farrell composed: > Hello all.. > > I'd sent this to one of my weight-lifting sons, and thought some here > might enjoy it also: > > > " New research presented at the American College of Sports Medicine's > 2004 meeting found that, over a 2-month period, men who did one set > of upper-body weight-lifting exercises had equal strength gains (21 > percent) and better fat loss (19 percent versus 10 percent) than > those who did three sets. " > " How can you gain strength and lose more fat with a third of the > effort? The British researchers believe that the tiring three-set > workout may cause exercisers to overcompensate with calories at their > next meal. " > http://www.prevention.com/article/0,5778,s1-2-69-242-4720-1,00.html? > > heading to gym for a quick one-setter! lol! > Actually, I follow that routine. " Mike Mentzer " came up with that routine while being a pro body builder. In a nutshell his routine was to basically warm up, fully warmed up, and to do one set, no more than 10 reps, to failure, complete failure. Meaning, if you have a certain amount of weight that allows you to do 20 reps before failure, it's too light, only 5 reps and you fail, too much weight. It then " triggers " the natural growth hormone to kick in. You are then to take no less than 4 days off to let the muscle rebuild and heal (stronger). Picking muscle masses to work out avoiding using " two " muscles twice is a good exercise in anatomy for doing bench press actually uses your shoulders to get to your biceps etc. He goes over that in his book. It works well for me, I'm 49 and can't do the 4 times a week " gym_rat " thing I used to. From seeing the results, I never had to!. The book he wrote and I read/use is titled, " Heavy Duty-II, Mind and Body. http://shop.store./homegym/heavdutiirev.html Sorry for posting so much off topic stuff but I'm a firm believer of exercise with good raw food practices. I see tooooo many raw people who refuse to do exercise and I actually believe could not do one pullup to save their lives in a fire. That is not to piss people off who cannot do one pullup, but to help initate a goal of one pullup for those who can't. It may save your life one day as a fireman friend of mine told me. Namaste. -- Bill Schoolcraft http://billschoolcraft.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 3, 2005 Report Share Posted June 3, 2005 >It works well for me, I'm 49 and can't do the 4 times a week > " gym_rat " thing I used to. From seeing the results, I never had >to!. Thanks Bob and Bill! This is a very timely topic for me. I started a weight lifting routine this week. I now have 3 days under my belt. :-) I am definitely a newbie to this, so I invited myself to join a couple friends in their routine, 4 days a week. They have been lifting weights in this routine for 6 months. The do follow the standard " 3 sets of 10 reps " routine. I will read this article and talk to them about the " 1 set of 10 to failure " approach. My question comes to that of diet. One of my buddies expressed concern to my mom that I wasn't eating enough or getting enough protein and was concerned over my health... that I might end up really hurting myself trying to work out so much. They all know that I am 100% raw. I explained to my mom that eating protein does not help your body build protein. That protein is built from amino acids, not from protein. But, to double-check myself, what are " good " foods to eat before and after a weight-lifting routine? === Tim --- Tim Winders Associate Dean of Information Technology South Plains College Levelland, TX 79336 Problem replying to my email? Click the " Sign " button in the OE toolbar or, better yet, get your own FREE Personal E-Mail Digital ID: http://www.thawte.com/email/index.html Quote Link to comment Share on other sites More sharing options...
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