There's a document available here: http://www.asep.org/files/OttoV4.pdf which rebuts a lot of the research conducted to justify what most people would call traditional strength training. The document, which is well organized and researched, presents a strong argument that the most effective strength training is 1 set per exercise, pushed to the point where it is impossible to continue the motion safely, conducted 2 to 3 times per week. There is no evidence to support periodization, multiple sets, split routines, long or short breaks between sets, or specific repetition speeds.
I'm married with three young children, a great job but a long commute, and housework up to my ears. Considering the economy, I also consider it an obligation to devote some spare time to honing my work skills. There's more to life than work, but remaining employable in an increasingly competitive economy requires more than just making a good effort at your job.
So I don't have time for lots of workouts. I'm taking the PDF at face value because even if 5 hours of devoted exercise per week is better, I don't have the time or energy. Today's workout, Feb 10 2009, is my first in over a month. The resistances I used were relatively easy, so I will hopefully avoid stiffness and soreness tomorrow. I plan to workout twice per week, with one set per exercise. Each exercise will list (number of repetitions)x(resistance per dumbbell, if any)
Shoulder press 8x30, Curl 8x30, Tricep press up 8x25, Calf Raises 8x40, Shrugs 8x40, Side raises 8x15, Squats 8x30, Assisted pullups 5, Pushups 8, Dumbbell row 8x30, wrist standing holding weight down twist in with weight in 8x15, wrist standing holding weight down twist out with weight out 8x15, wrist seated forearms on thighs lift plate up 8x5, wrist standing forearms down twist plate up to the back 8x5. Not counting the wrists, that's 10 exercises.
