Thought I'd throw this article in for good measure: What's better for strength training — one set or multiple sets? https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/strength-training/faq-20058232 Answer From Edward R. Laskowski, M.D. For most people, a single set of 12 to 15 repetitions with the proper weight can build strength and improve fitness as effectively as can multiple sets of the same exercise. The important point is to exercise your muscles to fatigue — meaning that you can't lift any more with that muscle group. When you do this, you stimulate factors in the muscle that contribute to improved muscle strength and growth. And one set performed to muscle fatigue provides you with almost all the same benefits as a multiset program. The one-set approach also has the advantage of saving time, which makes it easier to fit into an exercise routine. The Department of Health and Human Services recommends including strength training exercises for all the major muscle groups into a fitness routine at least two times a week. During strength training, simply choose a weight or resistance heavy enough to tire your muscles after about 12 to 15 repetitions. As this becomes easier, gradually increase the amount of weight to keep doing 12 to 15 repetitions at a weight that tires your muscles. It's important to use proper technique to avoid injury. Also, take time to rest between each exercise to give your muscles time to recover. Although a single set of strength training exercises can improve muscle strength and fitness, the number of sets that you perform may differ depending on your fitness goals. For example, if you're a bodybuilder or an elite athlete with specific performance enhancement goals, then additional strength training sets may be appropriate. Dr. Edward Laskowski is certified by the American Board of Physical Medicine and Rehabilitation, including subspecialty certification in sports medicine, and is a fellow of the American College of Sports Medicine. He is co-director of the Mayo Clinic Sports Medicine Center and a professor at College of Medicine, Mayo Clinic. He has been on the staff of Mayo Clinic since 1990 and specializes in sports medicine, fitness, strength training and stability training. He works with a multidisciplinary team of physical medicine, rehabilitation and orthopedic specialists, physical therapists, and sports psychologists. Dr. Laskowski is an elite-level skier and an avid hiker, cyclist and climber. He approaches sports medicine from the perspective of a physician and an athlete. In 2006, President George W. Bush appointed Dr. Laskowski to the President's Council on Physical Fitness and Sports, and he has received a Distinguished Service Award from the Department of Health and Human Services for his contribution to the Council. Dr. Laskowski was a member of the medical staff of the Olympic Polyclinic at the 2002 Winter Olympics in Salt Lake City and has provided medical coverage for the Chicago Marathon. He serves as a consulting physician to the National Hockey League Players' Association and is a featured lecturer at the American College of Sports Medicine's Team Physician Course. Dr. Laskowski, a Cary, Ill., native, has contributed to Mayo Clinic's CD-ROM on sports, health and fitness, a website guide to self-care, and hundreds of Mayo Clinic articles and booklets in print and online. He is a contributing editor to the "Mayo Clinic Fitness for EveryBody" book, and he has presented lectures throughout the world on health, fitness and sports medicine topics. His teaching expertise has been recognized by his election to the Teacher of the Year Hall of Fame at Mayo Clinic. "There are many myths and misconceptions about exercise and fitness in general, and also many traditions that don't stand up to scientific scrutiny," he says. "My goal is to provide the most up-to-date and accurate information on sports medicine and fitness topics in a way that you can practically incorporate into your life."
A bit of context regarding the one-set argument: The idea being to minimize momentum for the purposes of strength training.
The best routine is the one you can stick with, which doesn't answer your question. Personally I like to throw in a week of body weight only combined with some type of intense cardio.
I suppose. I just prefer a low momentum approach of about 5-6 seconds a rep for most exercises. Rightly or wrongly, it feels like I'm doing a better set. And I think it is easier on the joints.
Ultra slow sets are indeed much less likely to cause injury. Just got back from a biceps tendonitis diagnosis, bummer. Thought it was something in the shoulder? Ibuprofen and exercises.