Low Volume Progressive Intensity Training (LVPIT), Does it work?

Factual Questions
1

I stumbled across this site the other day:

http://www.exrx.net/WeightTraining/LowVolumeTraining.html

it seems to be advocating a two week style program, that is:

first week:
(for any given lift, say bench press in this example)
1 warm up set (50% of max)
1 set of between 10-12 reps, max weight you can do at that repetition. If 12 reps are reached, the following week go up 10%.

Week 2
1 warm up set (50%)
2 sets, same guidelines as above.

Week 3
Return to week 1 and proceed.

So it’s week 1, two sets then week 2, three sets (including warm up.)

Of course proper form and timing* is expected to be maintained throughout the exercises. *Proper timing meaning 2 seconds pushing up, 2 seconds holding, and 4 seconds bringing down (for bench press that is.)

My question is: Does this work? I know guys I work with who go to the gym every day and do a staggard program of between 4 sets and 7 sets on each individual exercise. But according to this site you can get the same results by pushing yourself extra hard on one set (not including warm up) and get the same results. Is this for real?

Thanks

2

Doing more reps doesn’t make you stronger, it just increases endurance.

3

In a word, yes, it does work. In fact, according to a book I have (A Practical Approach to Strength Training by Matt Brzycki), there’s never been a study that found a significant difference among a one-set program, a two-set program, and a three-set program.

All that matters is that you reach muscle failure. It doesn’t matter how long it takes you to get there.

Also, note that as your strength increases, your endurance with lighter weights will go up as well.