In conventional weightlifting you usually are performing multiple sets and repetitions. In a normal set of weightlifting you begin the movement at literally zero resistance, then as you perform the repetition you move into a range of medium resistance, and lastly moving ion the position of MAXIMUM resistance. It is this very final position of maximum muscle contraction that yields the most benefit in terms of trying to stimulate the muscle fibers that is the goal of any strength-training program. Ironically this position is seldom if ever utilized in boring old conventional training methods.
If you have ever been to the gym to work out you know the hardest repetition of a set is the very last one. WHY NOT then go to the very last rep FIRST! Not only are all of these sets and repetitions a huge waste of time, they deplete very valuable energy and chemicals at a cellular level thus negating any chance of allowing you to ever achieve a fully optimal workout. The only way to stimulate your body for optimal growth regarding strength and size is forcing the body to recruit as many muscle fibers as possible during a given exercise. This is achieved only by working out in the strongest range or position (near lock out), with the highest amount of resistance possible.
Intensity and duration are inversely proportional. In other words NO ONE can push or pull at maximum force (intensity) for more than just a few seconds. In fact every professional, collegiate, and Olympic athlete I’ve ever trained as well as all the other non athlete trainees, hit their peak achievement within 7-10 seconds, as long as their intensity is maximum. Sure one can still be generating some amount of force for longer than 7 or 8 seconds but the “PEAK” will not be achieved again in that 1 maximum REPETITION effort. Therefore it is only necessary to perform 1 Repetition per exercise per training session, for optimal results. Any more than that and you completely mess up your recovery, even if you perform one more single repetition with max weight or effort as Arthur Jones studied and proved decades ago.