How
many sets is enough? 
Once
again, ask your local gym freak about the
optimal number of reps to do and you're likely
to get six different answers. In fact,
this question produces quite a bit of
controversy; controversy we must add that is
based on fiction rather than on fact.
Traditionally,
lifters have performed two or three sets per
exercise, though often you hear about people
doing as many as four or five. However, if
you read the copious number of studies on the
subject, most of them seem to indicate that one
set (yes, one set!) can be just as effective and
far more efficient than doing multiple sets.
By effective, we mean that you can get every bit
as strong. By efficient, we meant that you
gain strength in a fraction of the time.
If you use that extra time to do your cardio
training, to stretch, or to practice your sport,
you're upping your fitness quotient twofold.
Now,
we're not saying that you can't or won't get
strong from two, three, or more sets per
exercise—of course you will—just that you
can get as strong from one set, too. Again
whether you do one set or 10, the most important
thing to keep in mind is that the last
repetition of any set should be difficult.
That's why it's important to avoid what we call
the magic number syndrome. This occurs
when people stop at a given number of reps
(usually 10, 12 or 15) even though they've got a
lot of gas left in the tank. If you reach
your tent rep and you can do another rep or two
without sacrificing form or safety, then go for
it.
