I just joined but have been referring to the information on this site for the past few months. The exercise directory has been a great tool and after a several months of resistance training, I'm now looking into more carefully designing a program to help me meet my objective.
Wanting to shift my focus from endurance training to training for mass (hypertrophy) I've gotten some books from Frederic Delavier and have been perusing ExRx in order to craft my new program. I've been picking exercises, choosing my schedule (3 day split) and detailing micro-cyles and so on but I'm stuck on something and becoming increasingly frustrated as I can't seem to find any guidance that doesn't contradict itself or other recommendations.
In particular, I'm referring to the low volume progressive intensity training info on the site. First of all, the information on hypertrophy training is blatantly contradicting itself. On ExRx on the /WeightTraining/Guidelines.html page the guidelines state that hypertrophy programs should contain high volume and multiple sets
However, on this section of the site /WeightTraining/LowVolumeTraining.html it says
Many scientific studies demonstrate one set is almost effective as multiple sets, if not just as effective in strength and muscle hypertrophy (Starkey, Pollock, et. al. 1996).
In referring to Delavier' book, he maintains that only 30% of individuals have a body able to benefit from a single set at a high intensity and that most people can and thus should do multiple sets.
Searching the net on sites like Livestrong hasn't turned up anything useful to help me figure this out. I'm leaning towards trying a low volume high intensity workout for a month, but I'd prefer to have some solid information to go on so I don't waste my time, energy and money. If you're got something to say on this, please be my guest.