Fitness

I have read some articles limiting the benefits of a 3rd set, and some even limiting the benefits of more than one set. I know the norm...if that term applies...is the 3 sets of 12 reps. Just wondering how you all feel about it. And if your lifting heavy and reaching failure at 10 reps on your 2nd set, how much are you getting from the third.

Thanks all

Very goal-dependent, I'd say - but for most people the multiple-sets method brings better results than single sets, according to a literature review paperI saw in the Journal of Strength and Conditioning Research the other day. I'll see if I can dig up the reference again if you want it?

 The training-to-fatigue model works because you're overloading your muscle fibres on the last few reps of each set, causing microtrauma to the muscles and giving your body an adaptive stress that causes a muscular growth response. (You get stronger from the last few reps, basically.) If you limit the number of sets you're also limiting the growth response, while if you do too many sets you tend to not be able to use heavy enough weights to get a training effect for the strength qualities you're going for. Though what's 'too many sets' is debatable - one popular program uses 10 sets of 10 reps as the training parameter.

 1 set seems to me to be too little volume to have an appreciable training effect in anyone but a complete beginner - so it kinda depends on who you are. If you're new to strength training it might be enough to have an appreciable training effect for you; but I think that you're probably limiting your results compared to the multiple-set method.

What I have read on this is that you get 80% of your results from the first set if it is a max set to failure.  Obviously there are diminishing results in the other sets but I have not seen any thing that says after X sets you reach 100%.  I think the thinking of this is two sided one side being that you can then have the energy to do more exercises thus hitting the muscle from every angle possible and two if you are looking to maintain what you got then why do more than one set.  As a side note there is usually some type of warm up set involved too at a lower weight of course and not all exercises would require the warm up set just the initial ones for the muscle group you are working.  I personally think it is hard for people to know what there 10 rep max is for one and two be willing to lift that heavy to start with, the 5lb pink dumbbells are definitely not going to cut it for this type of training.  I agree with Melkor you are definitely liming your results but depending on your goals this might fit perfectly.