Newsletter
HotBod August 01
Welcome to all the new subscribers to the HotBod newsletter as well as those who have been with us from the beginning. Each month we'll explore issues relating to the three major areas of fitness: exercise, nutrition and supplementation. Don't hesitate to write if you have any comments or suggestions.
TRAINING CORNER: One Set or Multiple Sets
A big controversy in the fitness field involves the number of sets that is optimal for achieving results. Namely, should a person perform one set or multiple sets of a given exercise? Research on the subject has been largely inconclusive. Proponents of the one set theory point to studies showing no difference between one vs. multiple set workouts. On the other hand, proponents of multiple sets back up their claims with research showing clear benefits of multi-set protocols over only one set. So who's right?
An important thing to consider when looking at this debate is the limitations of research. A research study can only compare a specific one set routine against a specific multiple set routine. However, there are countless permutations when it comes to creating routines, especially in the case of multi-set routines. For example, you can perform a total body workout, training all your muscles in one session; or you can split up the workout, training upper body one day and lower body the next; or you can perform a three-day split performing chest/back/abs one day, shoulders/triceps/biceps on another day and legs on the final day; or you can perform a four day split routine; or you can …you get the idea - the possible combinations are almost endless. Hence, just because a study shows that particular single-set routine has as much benefit as a particular combination of multiple sets doesn't necessarily mean similar results will apply to other combinations. The lesson here is that, while research sheds some light on the issue, it by no means provides a definitive answer.
Now to get back to the original question: is one set as good as multiple sets? The answer is: it depends. Without a doubt, single set routines clearly are an effective way to train. They can promote increases in strength and health, as well as significantly improve the appearance of your physique. Based on anecdotal evidence, they are probably about as effective as multiple set routines at the beginning stages of training. However, in more advanced stages, multiple sets seem to provide better results for those who are looking to maximize their body's potential. The bottom line: if you're a beginner or simply want a quick, efficient workout, single set routines are fine. But if you're looking to achieve your ultimate body, a higher volume approach is probably necessary.
NUTRITION CORNER: How many grams of protein per meal?
There is a prevailing belief that the body can only process 30 grams of protein at a sitting. I can't even begin to count the number of times that I've heard this "30 gram rule" cited by so-called fitness experts. The fact is, however, there's simply no science to back up the claim. To understand why, a little physiology is in order.
The digestion of protein takes place in the small intestine and is facilitated by various "enzymes" and "transporters". Protein is broken down into its constituent components, the amino acids, which are then taken up by the intestinal cells (called enterocytes). Enzymes speed up the breakdown and assimilation of protein, and transporters assist the amino acids in their passage through the intestinal cells and into the bloodstream. Both enzymes and transporters are very sensitive to the presence of amino acids. When protein intake is increased, the body increases the amount of protein enzymes and transporters in the intestines to accommodate increased protein consumption. Hence, increased protein consumption is met by increased protein absorption.
In final analysis, there is no magic amount as to how much protein can be consumed per meal. No evidence exists that 30 grams of protein, or any other amount for that matter, is an upper limit for protein intake. That said, a good case can be made for consuming smaller, more frequent protein meals throughout the day. Doing so ensures a steady stream of protein into the body, providing the nutrients needed for muscular development.
SUPPLEMENT REVIEW: Conjugated Linoleic Acid (CLA)
What it is: CLA, also marketed under the brand name Tonalin, is a derivative of linoleic acid, a polyunsaturated fatty acid.
What it does: CLA is purported to reduce bodyfat and increase lean muscle. It also has been touted as an anti-cancer agent with both protective and possibly even therapeutic benefits.
The verdict: CLA has proven to be extremely effective in studies on animals, especially rodents. However, results on human subjects have been lackluster, to say the least. The vast majority of research has found little or no benefit on reducing body fat or increasing lean muscle in humans. Although the exact reasons are unclear, this may be due to various differences between the physiologic make up of rats vs. humans. CLA is quite expensive and therefore provides a poor cost benefit. On the plus side, there doesn't appear to be any side effects at prescribed doses.
Supplement Grade: C
