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 Post subject: 1-set program, with 10 reps, slow movement
PostPosted: Wed May 18, 2005 2:24 pm 
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Rabbit
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Joined: Tue May 17, 2005 9:43 am
Posts: 83
Location: Aug08-Feb09 Vancouver,BC/ usually: Munich, Germany
Hey everyone!

at the moment I'm doing a program looking like this:

- just 1 set per exercise
- 10 repetitions (last 2 or 3 reps should be really hard to do)
- slow movement
- focus/concentration on the trained muscle itself and the overall body-tension
- (full body) program done every second day

(Some time ago I've done a max weight programm with 2 sets each exercise and up to 5 reps)

So what do you think of it?

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 Post subject: Re: 1-set program, with 10 reps, slow movement
PostPosted: Wed May 18, 2005 2:58 pm 
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 172
Location: Louisville, KY
ISETFIRE wrote:
Hey everyone!

at the moment I'm doing a program looking like this:

- just 1 set per exercise
- 10 repetitions (last 2 or 3 reps should be really hard to do)
- slow movement
- focus/concentration on the trained muscle itself and the overall body-tension
- (full body) program done every second day

(Some time ago I've done a max weight programm with 2 sets each exercise and up to 5 reps)

So what do you think of it?


I think that if it works for you then you should go with it. There is a lot of programs out there and there is a reason for that. Some people respond better to low rep high weight, some to high rep low weight, it all depends on how you react to the work load.

Currently I am doing 4 sets of 4-6 reps of as high of a weight as I can do and so far that is what my body has been responding to the best.


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 Post subject: Re: 1-set program, with 10 reps, slow movement
PostPosted: Wed May 25, 2005 1:33 pm 
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Rabbit
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Joined: Thu May 19, 2005 3:26 pm
Posts: 122
Location: The Mountains
ISETFIRE wrote:
Hey everyone!

at the moment I'm doing a program looking like this:

- just 1 set per exercise
- 10 repetitions (last 2 or 3 reps should be really hard to do)
- slow movement
- focus/concentration on the trained muscle itself and the overall body-tension
- (full body) program done every second day

(Some time ago I've done a max weight programm with 2 sets each exercise and up to 5 reps)

So what do you think of it?


Hello ISETFIRE,

I have done similar workouts that you describe above. Sometimes I use a 10/10 rep count on each rep. I find that these types of workouts have value.

Currently, however, I have returned to more traditional sets, reps, etc. Currently I do 6-8 exercises, hit the major body parts, and use a three set, 8-12 rep scheme. I seem to be improving my body composition, whcih makes me happy.

Take Care,

Over40

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"Bond dropped to the floor and did 20 slow push-ups until every muscle burned." Ian Fleming


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