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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 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.
Other Articles in This Category: Muscle-Building Exercises and Growth-BoostersAre You Too Old to Pump Iron? Arm Exercises For Beginning Bodybuilders Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake Increase Your Training Intensity - Partial Repetitions Key Elements for a Bigger Bench Press Machines VS. Free Weights II Exercise The Right Way - The Deadlift Build More Muscle and Lose More Fat by Discovering the Power of Training Variables! Celebrity Personal Trainers 3 Biggest Benefits of Strength Training The Facts About Anabolic Steroids 3 Amazing Ways to Shape Up Your Muscles in Less Than 7 days! Current Dietary Recommendations in Strength Training Questioning Proper Abdominal Training The How To Guide for Six Pack Abs Know Your Muscles - The Lower Body Building Better Biceps |
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