Number of Sets, Novice Programming

[ajmarquis]

Practical Programming outlines in great detail how work at different numbers of repetitions drives different adaptations. The book stands out from other fitness and training books in this - it backs its assertions with facts, experience, and common sense.

I was wondering, though, what motivates the suggested number of work sets for a novice. In the novice chapter you suggest 3-5 work sets, and the SS program settles on 3 for most of the main lifts. Why? PP states that the majority of the disruption that drives adaptation is done with the beginner's first heavy set, so is it just a case of diminishing returns? Or is it that I'm likely to injure my novice ass pushing through work sets 4 and 5?

Side note: I was doing StrongLifts 5x5 up until a couple of weeks ago, and eating 1,300kcal/day because I listened to bodybuilders and was an idiot. Now that I eat like I want to grow and am doing SS, the novice effect is amazing me. Three times a week I walk up to the bar which is loaded with more weight than last time and, used to failure, expect to fail. Then the bar moves and life is good.

[Mark Rippetoe]

# sets work best because experience has taught us that this is the correct dose of stress for a novice, 95% of the time.

[ajmarquis]

Then three sets is what I'll continue doing. Thanks.