One-Exercise-Per-Workout

 One-Exercise-Per-Workout Programs

The massive quads of Tom Platz.  Platz built his leg muscles by often doing just one exercise for as many as 50 sets!

I have often extolled - on more occasions than I would even be able to remember - the benefits of one-exercise-per-bodypart training.  There really are few choices better for building muscle mass - or an outrageous amount of strength on an exercise such as one of the three basic powerlifts - than one-exercise-per-bodypart training programs.  If you’re a bodybuilder, or someone who is only after building muscle mass and “looking good”, then you really can’t do any better than a 10 sets of 10 program, an 8 sets of 8 routine, or even something like 20 sets of 20 reps on occasion (this is actually a REALLY GOOD program for growing massive quads, but you’ve been warned: it’s also HELL!).  And if you’re solely after strength, then multiple sets of 3s, doubles, or singles on any exercise is one of the best ways to train.  For instance, if you’re after a stronger bench press, then you simply can’t do better than an 8 to 10 sets of singles program, where you slowly build up to handling heavier and heavier weights using this many sets - or more - at each workout session for that muscle group.

BUT I’m not sure how often I have pushed the benefits of one-exercise-per-workout programs.  That’s right.  Just ONE exercise for the entire workout. Don’t get me wrong, I’m sure that I have written about these kind of workouts a few times over the years - I have been a published author in major bodybuilding magazines since the early ‘90s, after all, but the main reason that I would have written about them is because they were the kind of programs I was using or the kind that I was using on lifters I was training.  I NEVER wrote about any training program unless I had used it on at least myself.  But by the early ‘00s, I didn’t write anything unless it proved successful not just for myself, but for the lifters that I was training, too.  This is when I wrote programs such as my “Power Volume Training” which, to this day, I believe is one of the best programs you can use to obtain the benefits of both full-body, H-L-M training and the “Westside” methods of conjugate training, dynamic effort, and maximum effort training.  It’s also the time when I experimented with a few different ways of using not just one-excercise-per-bodypart but one-exercise-per-WORKOUT programs.  What follows, I believe, are the best ways to use this technique of training.

Splits and “Method”

The “method” that you use (i.e. exercise selection, sets, reps, and total “tonnage”) will determine the “split”, or vice-versa.  In other words, if you find that you really enjoy training with 20 to 30 sets of singles or doubles on an exercise, then you will need to ONLY train that lift once-per-week, which means that you will need to use a split where you train anywhere from 3 to 6 days per week.  However, if you know that the “best” way for you to train (due to work or other such restraints) is on Mondays, Wednesday, and Fridays because those are the only days that you KNOW you can make it to the gym, and it gives you the freedom to train for as long as you want or need to on those days, then your split is what determines the kind of training that will be most effective for you.  Conversely, you may be the kind of guy or gal who has all the time in the world to train, and you find that you like to train every single day on an upper/lower split, alternating between one day for your upper body and one day for your lower body.  This means that you will need to find a one-exercise-per-workout “method” that fits this split.  It also means that you will need something with far less volume than the two scenarios above.

With this out of the way, let’s get into some programs that you can use with this form of lifting.

Programs Geared Toward Muscle Growth/ Hypertrophy

10 Sets of 10 Reps (and its offshoots)

If you’re after muscle growth - and solely muscle growth - then the “10 sets of 10” method is an ideal place to start.  This method is sometimes - and rather erroneously, I might add - called “German Volume Training” due to an article of the same name written by Charles Poliquin in the late ‘90s for the now-defunct MuscleMedia2000 magazine.  (Later, the magazine would drop the “2K” and just go by MuscleMedia.  It had some good articles, but it also sucked toward the end of its run.)  The “problem” with Poliquin’s article is that (1) the German Olympic lifting team did NOT train that way, at least not for any lengthy period of time, for they may have used a similar method occasionally, but they definitely were not “proponents” of the 10 sets of 10 method, and (2) his article made it sound as if this is something he recently “re-discovered” or it is a method that was “unknown” at the time.  But that’s just complete hogwash because Vince Gironda had been writing about methods such as 10 sets of 10, 8 sets of 8, and 6 sets of 6 reps since the 1940s, and he didn’t invent this form of training either!  He was simply writing about one of the most common methods of training “old-time” bodybuilders used to favor.  On top of that, I wrote about 10 sets of 10 training in the pages of IronMan and MuscleMag International several years before Poliquin wrote his article, and I think it's safe to say that his article was nothing more than a repackaging of the methods I was writing about at that time.

Sorry for the brief rant, but before we get into some details of what a program would actually look like using this method, and its similar “offshoots'', let me add one more thing about “German Volume Training” that may help you determine which method listed here will suit you best for your particular goals.  One of the reasons the German weightlifting team - or any weightlifting team - would not use this method is because it's great for hypertrophy, but it sucks for building strength.  Yes, you will get a little stronger utilizing it, but you will gain more muscle than strength by far, and “state-sponsored” weightlifting teams knew this.  If the German weightlifitng team did utilize this method at some point, they would have quickly stopped because it would not have taken them long to realize that it was deleterious to their athletes’ progress.

With all of that being said, let me be clear: this is a great way to build muscle, and if you’re a competitive bodybuilder, or just a guy who wants to look good for the beach, then you have an almost fool-proof, simple method of training that really will produce good results.

Utilizing only one-exercise-per-workout with this method will actually, I believe, enhance its effectiveness.  One of the “issues” with 10 sets of 10 is that a workout session can become “too much” when you do 10 sets of 10 for multiple muscle groups at the same session.  One thing that all lifters (this goes for bodybuilders, powerlifters, Crossfitters, and everything in between) need to be leary of is any program that might cause you to both “undertrain” and “overtrain” at the same time.  If you do too much at one session (the overtraining part) then it will take you too long to recover before you can do another workout (the undertraining part).  Remember the Russian maxim: “Train as often as possible while being as fresh as possible.”  So make sure you have built up to the work capacity to handle this program.  Here’s a “basic” split that would work great.  As far as “weight selection” goes, pick a weight where you would fail at around the 20th repetition, and take around a minute of rest between sets:

Monday:

Bench Presses: 10 sets of 10

Tuesday:

Squats: 10 sets of 10

Wednesday:

T-Bar Rows: 10 sets of 10

Thursday:

Skull Crushers: 10 sets of 10

Friday:

Barbell Curls: 10 sets of 10

After Friday, you can either take off all weekend or you can take off on Saturday, and repeat the program on Sunday.  The latter will make it a 5 on/ 1 off split, which I would prefer you utilize, but it is difficult for some bodybuilers because it changes the days each week that you train a lift.

After two to three workouts using the same exercise, switch over to a new but equally as hard exercise.  For instance, after a few weeks, you could switch to barbell overhead presses, front squats, deadlifts, parallel bar dips, and standing alternate dumbbell curls.  I would recommend rotating between a “chest-centric” pressing movement and an overhead pressing movement with each exercise rotation.

I think 10 sets of 10 is a good method to start with.  However, after a few weeks, if you find that you are not getting the results that you expected, then switch to something slightly different.  (Your expectations, by the way, should be realistic, but if you’re a relatively advanced, or intermediate, bodybuilder, then you should know if a workout is “working” based on hypertrophy from other programs, and how your body responded to those programs.)

Some bodybuilders, for instance, find that they respond better to slightly lower reps for muscle growth.  This was always the case with me, and when I was a competitive bodybuilder in the mid ‘90s, I noticed I got better results if I still did around 10 sets, but I dropped my reps to 8 or, even better, 6 instead of sticking with 10 reps.  

We need to move on to some other program ideas, but if you’re interested in 10 sets of 10 training, and want to read more, then please look through my blog.  I have multiple articles that can help you out.

The Double-Split Program

This program would be great if you have done the 10 sets of 10 routine (or 10 sets of 6, 8 sets of 8, or anything similar) for a fairly lengthy period of time, and you have gotten great results from it.  This isn’t for beginners, so you need to make sure you have the work capacity to handle it, however, if you can handle the above 10 sets of 10 program, then you can handle this program.  In fact, splitting your session into two daily workouts might actually make it easier to recover, not harder.

As I just mentioned, for this program you will need to have the capability - perhaps, the luxury - to make it to the gym twice in one day.  Most people who do it find that they can make it to the gym early in the morning, and then again in the early evening (usually after work).  The other method that works is to train around lunch-time (some lifters like to actually train on their lunch break), and then again in the late evening.  I even had a friend who liked to do his first session at the gym when he got off work in the evening, then he would go home, eat a big dinner, and train again at his home (where he had some heavy dumbbells and kettlebells) around 10PM.

Train the same body part in both the “A.M.”and “P.M.” sessions.  I like for the early session to be “heavy” and the later session to be “light”.  You can change exercises, but don’t change body parts (the exception here will be “arms”, where you will train biceps in the morning, and tris in the evening).  Since this is a program where the split determines the method, here is an example of the kind of program you should utitlize:

Day One (Chest):

AM: Flat Barbell Bench Presses: 5 sets of 5 reps (use a weight where you would reach failure around the 8th rep)

PM: Incline Dumbbell Presses: 8 sets of 10 reps (use a weight where you would reach failure around the 20th rep)

Day Two (Legs):

AM: Squats: 5 sets of 3 reps (use a weight where you would reach failure around the 6th rep)

PM: Walking Barbell Lunges: 6 sets of 30 reps (15 for each leg) (use a weight where you would reach failure somewhere between 40 and 50 reps)

Day Three: Off

Day Four (Back):

AM: Partial Rack Deadlifts: 5 set of 2 reps (do partial reps here because your legs will still be sore from day 2) (Use a weight where you would reach failure on the 4th or 5th repetition)

PM: Chins: 6 sets of 8 reps (if needed, add weight via a weight belt)

Day Five (Arms):

AM: Barbell Curls: 5 sets of 8 reps

PM: Barbell Pullover and Presses: 5 sets of 10 reps

Day Six: Off

Day Seven: Repeat

You will notice one thing about this program: no overhead pressing work, which is “weird” for me to recommend, since I typically love the effects from overhead pressing.  However, you are doing a lot of stress to your shoulders here with two chest sessions and two leg sessions with a barbell on your back.  Adding in a pressing movement on top of that can often be too much for a bodybuilder’s rotator cuffs to handle.  Also, when the goal is aesthetics over function, it’s perfectly fine to omit some shoulder work in exchange for more upper pectoral work.

Programs Geared Toward Strength and Power

The 2-3-5-10 Method (and its offshoots)

One word of note before we get started with this method: If you are a martial artist that reads my blog with the intent of adding weight lifting to your regimen, these “strength and power programs” are where you should “live at” in your training.  And this first program is great if you have enjoyed 10 sets of 10 training sessions, and you want something similar BUT you also want more strength and power.

Most lifters who use this method - and the way I first read about it - do 5 “rounds” of 2, 3, 5, and 10 reps for a total of 100 reps.  This means that you will get the same number of reps as with the 10 sets of 10 programs, but you will be able to handle a lot more weight.  Whereas with 10x10 you picked a weight where you could get about 20 reps, here you can pick a weight where 10 reps is really tough, and that’s exactly what you should do.

Do a set of 2 reps, rest briefly (I’m usually ready to go after about 30 seconds), do a set of 3 reps, rest, do a set of 5 reps, rest again, then do a set of 10 reps.  This technique seems to work best psychologically because after I do my first set of 2 reps, it’s so easy that I almost immediately do a set of 3 reps.  That’s easy, too, which means after a very brief rest, I find 5 reps with very little fatigue.  After resting briefly again, I’m ready for my “hard” set of 10 reps.  Once that set is over, even if it’s very hard, I’m usually ready to do 2 reps soon after.  Why?  Because my body is like, “Hey, Sloan, bud, why are you resting when you just did a hard set of 10 reps, and now all you have to do is this measly little 2-rep set?”  And, so, with not much rest, I find myself beginning the cycle all over again.

One thing I love about 2-3-5-10 workouts is that you don’t have to do 5 cycles.  For instance, if you enjoy training fairly frequently - which I think you should do when strength and power are your focus - then stop after 2 or 3 cycles, instead of 5, which means that you would end up with 40 reps and 60 reps, respectively.  This is a good method if you are going to train each lift (or muscle group) two to three times-per-week.

If you use this method with 5 cycles of 2-3-5-10, then try something like the following split:

Monday: Barbell Overhead Presses

Tuesday: Squats

Wednesday: Barbell Curls

Thursday: Bench Presses

Friday: Deadlifts

Saturday: Off

Sunday: Repeat

Here’s a split for those of you who want to train using a more high-frequency method:

Week One

Monday: Standing Overhead Presses (3 cycles)

Tuesday: Squats (3 cycles)

Wednesday: Standing Overhead Presses (2 cycles)

Thursday: Squats (2 cycles)

Friday: Bench Presses (3 cycles)

Saturday: Deadlifts (3 cycles)

Sunday: Off

Week Two

Monday: Bench Presses (2 cycles)

Tuesday: Deadlifts (2 cycles)

Wednesday: Standing Overhead Presses (3 cycles) (You should use a heavier weight than what was used the previous Monday)

Thursday: Squats (3 cycles)

Friday: Standing Overhead Presses (2 cycles)

Saturday: Squats (2 cycles)

Sunday: Off

On Monday of the 3rd week, you will start with bench presses for 3 cycles, and continue in the same manner as before.  Notice that your overall workload will actually oscillate from week-to-week.  The first week, there are 4 workouts with 3 cycles, and 2 workouts with 2 cycles.  But in the second week, you have 4 workouts with 2 cycles, and 2 workouts with 3 cycles.  It keeps rotating in this manner week to week.

The Upper Body/ Lower Body Split

This program is an example of letting the split determine the method(s) used.  This is really good for “intuitive” lifters who are in-tuned with their bodies enough that they know how much they should, and shouldn’t, do in each workout.

For this program, you would do exactly as the title suggests.  Train your upper body on one day, then your lower body on the next, and repeat for however many days you want until you take a day off.  This program is also ideal if you like to train frequently, and you don’t plan on taking too many off days.

Finally, this program is also good for those who like to use a variety of different set/rep methods, as you can utilize anything that allows you to recover quickly.  Below is what an example week of workouts could look like using this method.  So if you try the following program, just remember to make changes based on how your body responds to the first week.  You may need more or less work, heavier or lighter weights.  You may find that you enjoy training so frequently, but you need to throw in some “active recovery” workouts in order to be able to handle that frequency.

Monday: Flat Bench Presses: 5 sets of 3 reps

Tuesday: Squats: 5 sets of 3 reps

Wednesday: Standing Barbell Overhead Presses: 5 sets of 3 reps

Thursday: Deadlifts: 5 sets of 2 reps

Friday: Dumbbell Bench Presses: 3 sets of 5 reps

Saturday: Barbell Walking Lunges: 5 sets of 10 reps (5 reps each leg)

Sunday: Off

The sets listed should all be considered “straight sets” where you use the same weight for all sets, and attempt to get all reps listed.  For example, on Monday’s session, use a weight where, if you were to go “all-out” to failure, you would fail on about 5th or 6th rep.  If you get 5 sets of 3 reps, you would increase the weight the next time you did barbell bench presses.

Closing Thoughts

For the sake of brevity, I’m ending here, but there are almost a never-ending array of ways that this method can be used.  If you decide to try one of the programs listed, just make sure you stick with it long enough to see results before switching to a new program.