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2004/02/24, 12:13 PM
The one set theory will get you maintainenece, but I do not think you will grow on it. You can't get dep enough into the muscles with one set to stimulate all the fibers you want to stimulate. Four sets isn't bad, use the first set as a warm-up and then add weight each set.
You don't need as many sets for smaller muscles, which are already getting worked when you work the larger muscles, say you do four sets for chest - triceps and front delt are doing those sets also. So really you just need to hit triceps and front delts with one or two isolating exercises (unless they are hit in a different workout, later in the week). get it?
Do some ab work and low back exercises on alternating days, I don't know why they would have left them out, that seems odd, but it is important to work them. Work them at the end of your workout, 12-15 reps, 3 sets of 2 or 3 exrcises, one for obliques, one for rectus abdominus, and maybe one where you focus on the 'lower' abs (a myth, but gets the idea across). If 12-15 is too easy, do 20-25 reps. If you want to gain mass in your abs (which may not be a goal if you want a small waistline) use some weight when you work abs.
For lower back, do supermans, or bird dogs, and back extensions.
Good luck!
fat loss should occur from the intensity of your workout and the new muscle, but it is hard to gain muscle and lose fat at the same time - you have to eat to support mass gain, but it is possible, I think. Just don't do tons of cardio, maybe 20 min, three times a week for health and lift heavy weight, lower reps (6-10).
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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