OSF training method - minimal training for maximum progress

If you are suffering from poor training results, muscle growth is too slow, or complaining that popular training plans are not effective, then you are probably someone who is called "difficulty progressive" by foreign bodybuilding experts. In view of the characteristics of difficult progressive people, bodybuilding experts have finally found a training method with magical effects - OSF training method (meaning only one set per movement, and achieve complete exhaustion in this group). This article was first published in the bodybuilding magazine "HARDGAIN", and was later reprinted by "FLEX", which shows its huge impact.

　　Can several sets of exercises promote muscle growth and avoid overtraining? Our answer is, do only one set. Clinical studies have long proved that what determines muscle growth is the intensity of training. It is not the amount of exercise. After fully warming up, you put all your efforts into one set of exercises. It is all necessary to promote muscle growth.

　　In that case, why is this not popular? 　　When we recommend OSF training to friends, the most common reaction is "Okay, you have created a new concept, but what's wrong with doing one or two more to ensure the effect?" Be awake. As a "difficult progresser" with limited recovery ability, everything you do in the gym is a test of your recovery ability. Training that exceeds stimulating muscle growth will only have a counterproductive effect.

　　1. It is conducive to full muscle recovery

　　If you usually do two sets of each exercise, after OSF training, your entire exercise volume will be reduced by 50%. , muscles will recover better after resting for the same time.

　　2. It is conducive to improving training intensity

　　　OSF training cleaning will prompt you to completely exhaust your strength in one exercise. When you realize that there is only one chance to do a certain exercise, or this is your only chance to promote muscle growth! You will reach an unprecedented level of intensity.

　　If you do two sets of exercises, it will be difficult to achieve complete exhaustion in the first set because you feel there is another chance. Once you are almost completely exhausted in the first set of exercises, it will be difficult to truly exhaust in the second set of exercises.

　　If you don’t concentrate in a certain set of exercises, or put down the barbell before you are completely exhausted, don’t expect another set to compensate for it. This is not It is not worth it in terms of your recovery ability or precious time. This problem does not exist with the OSF training rule.

　　3. Allow more movement changes

　　OSF training method can ensure the training volume: less movement changes. Taking chest training as an example, commonly used training includes flat bench presses, upward and downward inclined presses. The chest crossing of tensioners, flying birds, parallel bar arm flexion and extension, etc. If you follow the routine training, do 2 to 3 sets for each exercise, and do each movement once, and the total number will reach 12 to 18 sets. There are only 6 sets for using the OSF training rule. This can not only improve training enthusiasm, but also facilitate balanced muscle development, and prevent overtraining.

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