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 series looked at a number of... Read More
Something interesting happened as my triceps workouts continued in their... Read More
With the return of warm weather in the spring, thoughts... Read More
One of the biggest difficulties facing bodybuilders is how can... Read More
WHY WEIGHT LIFTING?What's the one thing that you can do... Read More
I had an hour long conversation with Pavel Tsatsouline on... Read More
Other articles in this series looked at a number of... Read More
You have two main windows of opportunity when your training.... Read More
There are some major key parts to a successful body... Read More
Anabolic steroid use appears to be on the rise. With... Read More
Other articles in this series looked at a number of... Read More
Before delving into Muscle And Fitness ? The Second Key,... Read More
Success came to me at an early age. However, it... Read More
Strength training is exercise that uses resistance to strengthen and... Read More
L-glutamine remains the supplement of choice for many bodybuilders. It... Read More
Other articles in this series looked at a number of... Read More
Anyone involved in the world of bodybuilding, and competitive sport... Read More
Many individuals judge the quality of their exercise session from... Read More
The abdomen contains the muscles that most beginners struggle with... Read More
Packing on Muscle mass involves a lot of dedication and... Read More
Two of the nine pivot points - those stunning body... Read More
My Legs Are Already Big Enough. I Keep Hearing Working... Read More
TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More
Building muscle mass with a power cycle. Desperate for pounds... Read More
In order for muscles to grow, three things are required:... Read More
The Bent-Over Lateral Raise is one of the most common... Read More
Welcome to article number 2 in our series "Bodybuilding Sins... Read More
Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This... Read More
Resistance is NOT futile! When it comes to changing your... Read More
The foolish idea that 'more is better' when it comes... Read More
"A six-week cycle's gonna cost ya $170, lady -- you... Read More
Other articles in this series looked at a number of... Read More
Other articles in this series looked at a number of... Read More
Other articles in this series looked at a number of... Read More
This is a trick to be done on a leg... Read More
The main shoulder muscles that concern bodybuilders are the deltoids... Read More
1. Eat smaller more frequent meals - not only is... Read More
The Pulldown is an excellent exercise for working the Latissimus... Read More
Let's face it, most guys who start lifting want two... Read More
As Purposeful Primitives we understand the need practice two distinct... Read More
Every bodybuilder and weight trainer will have his or her... Read More
Six minutes out of your day. All you need is... Read More
Welcome to article number 2 in our series "Bodybuilding Sins... Read More
In an earlier article we looked at how repetitions contribute... Read More
The number of myths about natural bodybuilding are too numerous... Read More
There are many causes of back pain. Injury, illness, herniated... Read More
They make up the biggest trio in bodybuilding.No, not Arnold,... Read More
For those who are not familiar with my name, I... Read More
Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More
Quick muscle building is the goal of every underweight guy... Read More
Building muscle mass with a power cycle. Desperate for pounds... Read More
Two of the nine pivot points - those stunning body... Read More
The crunch exercise is the backbone of abdominal training. It... Read More
Imagine you need to look great to get all the... Read More
Have you heard the term, focus on the core? No,... Read More
Before delving into Muscle And Fitness ? The Second Key,... Read More
Over the years there has been a surge of different... Read More
Always try to "trick" your muscles into growth. You never... Read More
When you think about gaining muscle, stretching is probably not... Read More
Other articles in this series looked at a number of... Read More
Supersets give you the most bang for the buck. They... Read More
By now you've made significant progress in your bodybuilding career.... Read More
If you're looking to get fit and into shape, home... Read More
Other articles in this series looked at a number of... Read More
Deadlifts are a very potential muscle-building exercise, that will rejuvenate... Read More
Other articles in this series looked at a number of... Read More
Muscle Building & Bodybuilding |