The Importance Of Sets In Your Muscle Building Program
by Rick
Mitchell
zone3
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.
ABOUT THE AUTHOR
Rick 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.
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