I have adopted a theory that doing a single set of each exercise 1-2 times a week is enough and that the diminishing returns from additional sets is large enough to make doing more than that a waste of time (especially for beginners/novices like myself).
I have no evidence to back this up and I have adopted this theory mostly because I have never really liked lifting weights much. It's the hanging around, repetitive part that I despise. But I've found that if I do 10-15 exercises (mostly dumbbells) for one set of 10-20 reps I don't mind it at all and almost enjoy it. I'm done in about 30 minutes during lunch and think I might be getting something out of it.
Is there any validity to my theory or am I wasting my time with this routine?
Parents
Former Member
A little bit of lifting is better than no lifting at all but you can certainly benefit by doing more.
Only doing 1 or 2 sets of each muscle group "may" help you maintain your strength and improve it a little if lifting is new to you. Y
You should look at the purpose and goals of your lifting program. For example, if want to put on muscle, most research shows that 12 - 20 sets per muscle is ideal with a rep range fo 8 - 15 reps. Not that you can"t get size from other protocols but reseach has shown this to be effective. To develop strength and power most strength coaches agree that the rep ranges should be from 1 - 8 reps with the sets staying around 12 - 16. The intensity or weight would obviously increase as the reps go down. I prefer to never go below 4 or 6 reps due to the risk of injury when lifting heavy.
A little bit of lifting is better than no lifting at all but you can certainly benefit by doing more.
Only doing 1 or 2 sets of each muscle group "may" help you maintain your strength and improve it a little if lifting is new to you. Y
You should look at the purpose and goals of your lifting program. For example, if want to put on muscle, most research shows that 12 - 20 sets per muscle is ideal with a rep range fo 8 - 15 reps. Not that you can"t get size from other protocols but reseach has shown this to be effective. To develop strength and power most strength coaches agree that the rep ranges should be from 1 - 8 reps with the sets staying around 12 - 16. The intensity or weight would obviously increase as the reps go down. I prefer to never go below 4 or 6 reps due to the risk of injury when lifting heavy.
