Get Stronger with One Set
XBAR: One‑Set Training to Total Fatigue—Real Results in Less Time (Part 10)
You’ve learned how variable resistance lines up with your strength curve, keeps tension high, and spares your joints. Now it’s time to put it all together with the XBAR’s signature approach: one extended set to total fatigue. It’s brutally efficient and surprisingly joint‑friendly—perfect for busy lifters who still want serious gains.
What Is “One‑Set” Training?
It’s not a single lazy set. It’s one extended set that moves through phases to fully fatigue the target muscle across the range of motion:
- Full‑range reps to failure (clean form).
- Strong‑range partials (mid‑range) until failure again.
- Top‑range pulses (short, high‑tension contractions) to a true stop.
This “diminishing range” method maximizes mechanical tension and fiber recruitment while avoiding the risky grinding at weak angles. It’s exactly what bands and the XBAR Home System were built for.
Why It Works So Well
- Fully taxes fibers: No slack zones; you chase fatigue across the range.
- Joint‑safe failure: The heaviest work happens where you’re strongest.
- Time‑efficient: One extended set per exercise keeps sessions tight (10–20 minutes).
- Recoverable: High tension, minimal junk volume—so you can train again soon (Schoenfeld, 2010).
Sample One‑Set Program (3 Days/Week)
Perform one extended set per exercise. Warm up briefly, then go to work.
Day A (Push)
- Banded Chest Press — full → partials → pulses
- Overhead Press — full → partials → pulses
- Pressdown (with Heavy Door Anchor) — full → partials → pulses
- Push‑Ups on Push‑Up Dock — full → partials → pulses
Day B (Pull)
- Bent‑Over Row — full → partials → pulses
- One‑Arm Row (Door Anchor) — full → partials → pulses
- Face Pull (Door Anchor) — full → partials → pulses
- Biceps Curl — full → partials → pulses
Day C (Legs/Core)
- Front Squat — full → partials → pulses
- Romanian Deadlift — full → partials → pulses
- Split Squat — full → partials → pulses
- Pallof Press (Door Anchor) — full → partials → pulses
Need coaching cues and visual demos? Hit the Workouts page for step‑by‑step guidance.
How to Scale Intensity
- Band selection: Move up in band thickness only when you can complete the full → partial → pulse sequence with solid form.
- Band stretch: Step slightly wider or farther from the anchor to raise peak tension.
- Tempo: Slow eccentrics (3–4s) and 1–2s peak holds multiply the stimulus without adding time.
Recovery: Keep the Gains Coming
- Protein & calories: Fuel your training; aim for 20–40 g protein per meal.
- Sleep & steps: 7–8 hours nightly; stay active between sessions.
- Progress modestly: Small weekly increases beat occasional heroics.
Your Portable, Powerful Setup
- XBAR Home System — everything you need for one‑set training anywhere
- Resistance Bands — scale load precisely
- Heavy Door Anchor — turn any door into a “cable” station
- Push‑Up Dock — add chest/core power and wrist comfort
One Set is all you need!
Ready for serious results in less time? Get the XBAR Home System and start your one‑set program today. See the Workouts page to begin.
References
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research. PubMed
- Folland, J. P., & Williams, A. G. (2007). The adaptations to strength training: morphological and neurological contributions to increased strength. Sports Medicine. PubMed