The importance of sets in your muscle building program
In an earlier article we looked at how repetitions contribute to
the muscle building process, but is the position regarding sets
just as clear cut? Unfortunately, the answer to this is no as
some experts feel one set to failure is sufficient, whereas
others argue that multiple sets are needed to ensure maximum
muscle gains.
Research to date suggests that, when using six to eight
repetitions to failure at 75-80% 1RM, there is little significant
difference between training with single and multiple sets in
terms of increasing either strength or muscle size. Any small
differences that have been recorded indicate that a single set
completed to failure encourages strength gains but subsequent
sets have a slightly greater impact on muscle size. What is clear
is that the law of diminishing returns applies, so you have to
question if the marginal improvements in size justify the extra
time and effort expended.
Like everything else in life, bodybuilding does not remain static
and several cutting edge experts have redefined the boundaries of
achievement. Increasingly, serious athletes are using methods
that extend the set beyond the point of failure. This involves
forcing the muscle to perform more work despite having
experienced failure in the previous rep. In practice, you perform
one last forced repetition with the help of a training partner.
This obviously calls for great commitment and high motivation but
the rewards include better mass gains thanks to the greater
muscular overload. Such intensive training places additional
importance on the need to lift with sound technique and to
incorporate sufficient recovery time into your muscle building
program.
You can find out more about building muscle by visiting the site
listed below.
Richard Mitchell is the creator of the
www.bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding Advice to
learn more about the issues covered in this article.
See Also:
Index of All Body Building & Fitness Articles
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