This is total bullshit for so many reasons:
1. If I wanna fight and throw around a 200 pound guy (or bigger) I should practice manhandling a poodle for 24 reps X 3reps? I don't think so.
2. Who does just 1 set of ANYTHING? You're just asking for every sort of injury here doing stupid shit like this. Injured = no strength gain.
3. Why lift weights then? Just do the dishes for 18 hours a day - you'll be buff as shit right?
4. Your body responds to stress by rehabilitating muscle used to make stronger and more efficient. Less stress = less muscle building. Period.
5. Bottom line is, you should do alot of diferent things for maximum gains: Endurance, conditioning, and maximum weight. In aerobic work: speed, strength, and endurance. You should vary your routines, exercises and weight to always "shock" your body into learning something new and not getting stuck on plateaus - hence no gains, growth or purpose in doing the workout.
Here's a typical Upper Body Push (Chest shoulder triceps) workout rotation to illustrate my points:
Chest:
Flat Bench Press (2 seconds up, 4 down) strict with no swinging, momentum or help - upper arm going no steeper that paralell to the floor.
20 X 135lbs - 2 minute rest
12 X 185lbs - 3 min rest
8 X 225lbs - 5 min rest
6 X 275lbs - 7-8 min rest
4 X 315lbs - 7-10 min rest
1 X 365lbs (Peak) pull off weights, 30 second rest
2 X 315lbs pull off weights, no rest
6 X 225lbs pull off weights, no rest
12-16 X 135lbs as many reps as possible to absolute exhaustion.
Incline press with dumbells and similar pyramid 6-8 sets with medium heavy weights depending on how deep you went on previous exercise.
Decline flys with cables with similar pyramid 6-8 sets medium heavy weights.
Shoulders:
Military press (straight bar) 6-8 sets (12-2 reps up pyramid, then down) medium to heavy depending upon how deep gone on chest.
Dumbell Military press 12-20 reps pyramid up & down to exhaustion.
Shoulders & Triceps:
Dips 5 X 20-25 reps with varying types of exercise.
Cable tricep extensions with hands up, down, on rope or whatever. 2-6 reps for 6-8 sets.
You should only do the above 1X per week with the other Chest, shoulder, tri push routine @ 60-85% of that, and maybe a 3rd workout an endurance routine with a curcuit of mega-reps, push-ups, dips and cross-training.
This routine I have been doing for 25 years and I always started @ 135lbs on my first set with the weight increasing inside the pyramid. Does this mean I was stronger when I started? No. It means the more weight I lifted, the stronger I got. Anything over 20 reps is just a waste unless you are recovering from an injury or doing compound sets or super-sets which are 2-3 diferent execises in one set without stopping. If you only became exhausted after 23 reps of multiple sets you would never peak and never grow. Just my
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