Results matching “bodybuilder”

Max Misch (November 2004 - November 2007).

"I don't feel sorry for those who lack the discipline to eat more." - J.M. Blakley

One of the many problems with our society is that people are too spoiled. They want things immediately and with as little work as possible. This applies to people who whine about how they cannot gain weight, no matter how much they eat, but usually they eat like a mouse, nibbling at their food. Imagine if these same people were forced to live in a third-world country or in a combat zone.

The fact is that if the guy trying to bulk up lifts like a madman in the gym, yet refuses to eat with the same zeal and effort, he's going to fail. If he refuses to ingest a surplus amount of calories from food after burning what the body needs for normal, daily functions of the body, along with exercise, sports, etc., his bodyweight will not increase. He needs to eat more than his body burns. It is a very simple concept.

I was always a very skinny kid, growing up. In high school, I weighed 100-110lbs. When I was in the U.S. Army, I weighed ~125lbs after returning from Iraq, in September 2003. I put on some pounds after I started training consistently again in 2004, then gained approximately 30lbs (145-175lbs) from 2004 to 2007. I really struggled to pack on the pounds, especially around 2004 and 2005, but after much frustration, realized that the "trick" was to eat massive amounts of the three macronutrients (protein, lipid, and carbohydrate) and calories in general, sometimes until I was physically sick, spending many nights sitting on the toilet. At that point, I began seeing much greater gains in bodyweight. It was very difficult, but I was successful because I stopped making excuses such as, "My metabolism is too fast!" or "I don't have enough time to eat!", etc.

I also came to the realization that to add any significant weight to my frame, I needed to eat things which most people consider unhealthy and what bodybuilders call a "dirty bulk", such as pizza, twinkies, lasagna, chocolate, burgers, fries, etc. I only purchased and ate food which contained the most calories, never wasting my time with anything that had the words "low carb", "diet", or "light" on the package or wrapper. Plus, I ate more often, whenever I had free time, if possible, and there were plenty of times that I tried to exceed my threshold of feeling full, pushing past that feeling. Also, when I was younger, I did not like butter, but now I put butter on my bread on a regular basis. Little things like that can make a difference, combined with other changes.

Hey you! Are you the kind of guy or gal with limited time and limited energy? You are. Good, because I am writing this post just for you! I want to encourage you that you don't need to be ashamed to stop an exercise after just one set. You can achieve great results with one set training.* Great results that don't require you to spend 45 minutes to an hour in the gym! Results that won't leave you burned out after only two months of training. Sound good to you? Then read on.


Let us begin by considering the case of Trainer A and his client Anonymous Guy. For the last four months I've seen Anonymous Guy settle down on the bench press and spend seven to ten minutes performing six sets--three sets building up to a max weight and three descending sets. Funny thing I noticed though, he has been bench pressing almost the EXACT same weight for about four months. Why would you pay a trainer who can't get you results? Why would you engage in a long process of multiple sets when it eats up your time while you reap little to no added reward for your extra efforts?

With my usual condescension I guessed his failures were due to his multiple set routine. But it wasn't just my huge ego that led me to that conclusion. I once was a multiple set guy, and I suffered heavily for it. It all started soon after my thirteenth birthday. I read Arnold's book, Bodybuilding for Men. From there I picked up copies of Flex Magazine, Ironman, and all the usual suspects. I learned that all bodybuilders use(d) multiple sets: double-sets, triple-sets, and sometimes even octuple sets. As a highly impressionable young man who wanted to add bulk to his scrawny frame, naturally enough I copied them. I would try any kind of multiple set programs I could get my hands on: ascending sets, descending sets, ascending and then descending sets, etc. There was even a point where I tried octuple sets based on the advice of a certain bodybuilder that Ironman magazine covered back in the 90s. I mimicked the workouts I saw in the magazines never realizing that a human being who isn't filled with anabolic steroids and growth hormone shouldn't engage in such behavior. I didn't know that multiple sets would lead me to over-train countless times, drain me of my love of weight lifting, leave me psychologically numb toward intense activity in general, and culminate in an on-again-off-again relationship with weight lifting that would see me spend more time in lazy indulgence than intense bouts of heavy lifting.

Well, it was about a month into my most recent return to resistance training (March, 2007) that I felt tired, drained, and numb all over. I was at a point where I could have easily backed out and quit--again. But instead I took a step back and decided to shuffle my program around. I dropped multiple sets, and decided to do only one set of each exercise. I decided to take the radical step of limiting both the number of sets I performed and the number of exercises. But my first time in the gym after my resolution, after I finished my first single set exercise--a bench press--I felt something. It was a powerful tug, a kind of guilt, like everyone in the gym was looking at me as if I was some kind of wimp. Why not perform a second set--or even a third or fourth?

I admit I gave in. It was only after I finished my workout that I felt guilty and realized that I had an addiction to multiple sets. A strong combination of shame, guilt, pride, and ego wouldn't let me leave them behind.

Faced with my addiction, I decided to do one of my patented, copyrighted, and trademarked "Two Week Total Transformation Tests"--a two week period when I will try about anything to see whether it is helpful, harmful, or meaningless. I decided to cut the extra sets from my workouts for two weeks. After all, two weeks isn't that long, but it is usually long enough to see some difference. I threw myself into my workouts over the next two weeks. Although I didn't use multiple sets, I did use negatives when I failed to finish a set. And I performed all sets to failure, no exceptions, and usually about 6-8 reps per exercise.

At first I still felt like I needed to perform more sets. But I held out and persevered. One thing I noticed immediately was that while I felt "the burn" on the day of my workout, I no longer felt burned out and sore the day after my workout. My workouts were intense and my time in the gym was hell, but soon after I left the gym I could leave that pain behind and get on with my life. My body was recovering with greater celerity than before and that felt good. More importantly, I made significant strength gains--better than I had before with multiple sets. I wasn't hitting plateaus as much this time around as I had in the past. Furthermore, I was losing weight and gaining mass. I watched my waist measurement shrink while my arms grew and my chest and shoulders widened.

To think, I had been sabotaging my workouts for so long and I had never realized it.

Hey you! Are you the kind of guy or gal with limited time and limited energy? You are. Good, because I am writing this post just for you! I want to encourage you that you don’t need to be ashamed to stop an exercise after just one set. You can achieve great results with one set training.* Great results that don’t require you to spend 45 minutes to an hour in the gym! Results that won’t leave you burned out after only two months of training. Sound good to you? Then read on.

Let us begin by considering the case of Trainer A and his client Anonymous Guy. For the last four months I’ve seen Anonymous Guy settle down on the bench press and spend seven to ten minutes performing six sets—three sets building up to a max weight and three descending sets. Funny thing I noticed though, he has been bench pressing almost the EXACT same weight for about four months. Why would you pay a trainer who can’t get you results? Why would you engage in a long process of multiple sets when it eats up your time while you reap little to no added reward for your extra efforts?

With my usual condescension I guessed his failures were due to his multiple set routine. But it wasn’t just my huge ego that led me to that conclusion. I once was a multiple set guy, and I suffered heavily for it. It all started soon after my thirteenth birthday. I read Arnold’s book, Bodybuilding for Men. From there I picked up copies of Flex Magazine, Ironman, and all the usual suspects. I learned that all bodybuilders use(d) multiple sets: double-sets, triple-sets, and sometimes even octuple sets. As a highly impressionable young man who wanted to add bulk to his scrawny frame, naturally enough I copied them. I would try any kind of multiple set programs I could get my hands on: ascending sets, descending sets, ascending and then descending sets, etc. There was even a point where I tried octuple sets based on the advice of a certain bodybuilder that Ironman magazine covered back in the 90s. I mimicked the workouts I saw in the magazines never realizing that a human being who isn’t filled with anabolic steroids and growth hormone shouldn’t engage in such behavior. I didn’t know that multiple sets would lead me to over-train countless times, drain me of my love of weight lifting, leave me psychologically numb toward intense activity in general, and culminate in an on-again-off-again relationship with weight lifting that would see me spend more time in lazy indulgence than intense bouts of heavy lifting.

Well, it was about a month into my most recent return to resistance training (March, 2007) that I felt tired, drained, and numb all over. I was at a point where I could have easily backed out and quit—again. But instead I took a step back and decided to shuffle my program around. I dropped multiple sets, and decided to do only one set of each exercise. I decided to take the radical step of limiting both the number of sets I performed and the number of exercises. But my first time in the gym after my resolution, after I finished my first single set exercise—a bench press—I felt something. It was a powerful tug, a kind of guilt, like everyone in the gym was looking at me as if I was some kind of wimp. Why not perform a second set—or even a third or fourth?

I admit I gave in. It was only after I finished my workout that I felt guilty and realized that I had an addiction to multiple sets. A strong combination of shame, guilt, pride, and ego wouldn’t let me leave them behind.

Faced with my addiction, I decided to do one of my patented, copyrighted, and trademarked “Two Week Total Transformation Tests”—a two week period when I will try about anything to see whether it is helpful, harmful, or meaningless. I decided to cut the extra sets from my workouts for two weeks. After all, two weeks isn’t that long, but it is usually long enough to see some difference. I threw myself into my workouts over the next two weeks. Although I didn’t use multiple sets, I did use negatives when I failed to finish a set. And I performed all sets to failure, no exceptions, and usually about 6-8 reps per exercise.

At first I still felt like I needed to perform more sets. But I held out and persevered. One thing I noticed immediately was that while I felt “the burn” on the day of my workout, I no longer felt burned out and sore the day after my workout. My workouts were intense and my time in the gym was hell, but soon after I left the gym I could leave that pain behind and get on with my life. My body was recovering with greater celerity than before and that felt good. More importantly, I made significant strength gains—better than I had before with multiple sets. I wasn’t hitting plateaus as much this time around as I had in the past. Furthermore, I was losing weight and gaining mass. I watched my waist measurement shrink while my arms grew and my chest and shoulders widened.

To think, I had been sabotaging my workouts for so long and I had never realized it.

The Challenge

Instead of engaging in some long winded diatribe where I quote lots of statistics, how about we keep this simple. Take a chance for two weeks and try a single set routine out and see how you feel. Get the most bang for your buck by combining a single set routine with a workout almost exclusively composed of multi-joint exercises. Here is a sample workout—actually it is my workout for tomorrow. You can throw in one set of bicep curls if you absolutely must. Try 6-8 reps to failure of the following movements:

Squats, Chin-ups, Deadlift, Clean & Press, Shoulder Press, Bench Press, Weighted Sit-ups, Pull-downs

If it doesn’t work for you, then worst case scenario, you just gave your body a well deserved two week break from multiple sets. But I am confident that many of you will achieve the same gains and benefits I have. I look forward to hearing/reading your success stories!

• A slight majority of studies (7 out of 13) show that there is some added benefit to multiple sets if you are training for increased strength. I haven’t seen any work on the advantages of single or multiple set routines on muscle growth, recovery, and muscular endurance. If you have info/studies/anecdotes, don't be shy about posting it in the comments section.

Bodybuilder Bill Friedman.

Oh, and to answer Mark's question - running up the hill. Always.