Read This If You want to change your body!!
One Set Done is predicated on the laws of physics, where a large collection of facts and empirical evidence are tested based on their ability to predict the results of future experiments. "One Set Done" is effective because it is absolute! Our collection of facts include; you can train hard, but you can’t train long and hard, one cannot be the best 100m sprinter and the best marathon runner. Evidently there’s always a trade-off, and the refusal to accept this is the main reason why most people are mediocre at what they do. Denying that you are confronted with a choice, in the hope of covering all your bases is a result of not understanding the science!
"ONE SET DONE!" is a one set per exercise approach, an attempt to create the perfect set. The sweet-spot is where you go heavy enough to absolute failure to that point where you create a damage stimulus. The problem with a rep range that is too low, is the failure to trigger lactate production,but at the same time the weight has to be heavy enough to stimulate IGF-1 (Insulin Like Growth Factor-1 or Somatomedin-C) production. In other words the muscle needs to be under load/tension for long enough to maximize the hypoxic effect to trigger lactate production. Lactate is necessary to truncate IGF-1 to produce MGF (Mechano Growth Factor). So, it’s necessary to do the set for around forty seconds, with each rep being about two - three seconds long, without pausing, and under constant tension. It’s imperative that it’s done just right, maximum results are achieved if you get it just right in one set, this is the sweet-spot. The real key to growing muscle, providing all other factors like nutrition and recovery are in place, is to train above the lactate turn-point. You will not get results in terms of fat loss or muscle gain training below the lactate turn-point. Which explains the physiology of 100m sprinters, speed-skaters, indoor oval track cyclists, and gymnasts versus aerobic endurance athletes
The beauty of training in this manner is that since it’s not protracted, you’re able to give all you’ve got as it’s less psychologically demanding to train for short intense periods,it's "ONE SET DONE!" The pumps you get from this are incredible, and as thousands of bodybuilders and fitness aficionados will attest, the muscles that you feel the best, and get the biggest pump, are generally the ones that respond best. Most people who decide to get into shape are of the position that volume is important, as they incorrectly correlate volume of exercise with calorie expenditure. This is patently wrong. Of the 168 hours in a week, most people spend no more than 3 or 4 hours exercising. Why do they think that this will have any impact on total calorie expenditure? It’s the added muscle that you gain, that’s going to have a real impact in the other 165 hours as it raises your metabolic rate! You need to embrace the science, not the emotion.
Because the workouts are short, there’s much less cortisol accumulation. You get the stressor from the load and intensity, but not the corrosive effect of prolonged training. The important thing from this point is to carefully match your nutrition to your training. That is our job, we design the protocol for you, and take you step by step through it.
Most people hate training, and see it as a chore, time is money, and the more time you spend away from work, the costlier it is to you. The less time you must be exercising, the more money you save, in terms of travel time, and work hours. Not to mention the time away from friends and family. Aside from the fact that it’s way more effective, you won’t over-train. Which is one of the detriments of normal volume based training philosophies. Most people want to look better, they don’t want to be the best at exercise!
If you follow our One Set Done System, you’ll get into shape faster than you ever imagined possible. It is successful, because all the scientific principles align to create an event that is greater than the sum of its parts! This is the Gestalt of "One Set Done" If you’ve been following a system that hasn’t been working, as is the case for most exercisers, give our system the benefit of the doubt. What have you got to lose, except bodyfat? You can always go back to doing what you were doing if you’re unhappy, but as the saying goes, “If you do what you’ve always done, you’ll get what you’ve always got!”