obscenewish saidI would like to see scientific evidence of the 4th rule you mention. I don't think there is actual agreement about that. It seems intuitively true but I've never seen evidence to support it.
As for the argument about one set being as good as multiple sets, that presumes the one set meets all the requirements to stimulate growth. I find that without warm-up sets, which obviously entail multiple sets, I can't lift as much.
There is evidence of four, and I will try to find that for you
You make a really interesting point about the warm up, although the untility of warm up sets is controversial. This is likely to be one of those things where not everyone will respond the same. Studies have shown that a warm up that raises heart rate (cardio warm up) reduces the DOMS (delayed onset muscle soreness) where resistance warm up sets did not reduce DOMS. As to whether or not it allows you to lift more is a subject of debate. I would say in my personal experience it depends on the muscle group, for me I get no benefit from warm up sets with shoulders, but there does seem to be a definite improvement in preacher curls when I do a warm up set.
The one factor that is not addressed in this paper is one that seems to be a significant challenge to the validity of this. That factor is that multiple studies have shown a greater testosterone and growth hormone release with multiple sets. In fact for those two things, five sets of heavy lifts is the optimal number for anabolic hormone release. In all likelihood the individual physiological biochemistry is too complex to give a general answer to the one set versus multiple set question. My suggestion would be to the try one set method for six weeks and see what your results are. This is the advantage to keeping a detailed training journal. By accurately recording everything, body measurements, body fat percentage, lean mass, fat mass, the lifts on each day, the weight, the sets, the reps, etc,,you then have an objective means of determining what actually works for you instead of listening to the incessant chatter of parrots.