The Importance Of Sets In Your Muscle Building Program - Answering Service Resources

Home
>
Muscle Building & Bodybuilding
>
The Importance Of Sets In Your Muscle Building Program

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.

In The News:

Ask Rocco: By definition
Columbus Alive, OH - Jul 17, 2008
If you were to truly work out like that, you'd have to do a million sets to break down the muscle adequately. Remember, build muscle first and the fat will ...

MiVT: "Muscle Trikes"
WCAX, VT - 16 hours ago
Customizer Josh Cutler chuckles, "You can actually ride the toys you build!" When Cutler was little, he didn't just play with miniatures. ...

Bulking up the right way
KPNX-12, AZ - Jul 15, 2008
She says there's a misnomer that to build muscle you need more protein than carbohydrates. She says it takes more carbohydrates than protein to build muscle ...

Men's Fitness
Five ways to recover from your toughest workout
Men's Fitness - Jul 18, 2008
Your body releases growth hormone while you sleep, so staying up late every night robs it of the ability to build muscle. Make sure you get eight to 10 ...

Examiner.com
Can I build muscle and keep my six pack??
Examiner.com - Jun 29, 2008
Yes, you can keep your six pack and build muscle. However, it is extremely difficult and you almost need to hire a nutritionist to do it. ...

Doping controversy and cricket
Hindu, India - Jul 17, 2008
“You have these anabolic steroids that help build muscle mass and strength,” he says. Anabolic steroids are common among those pursuing power sports; ...

Doin' it for the kids
Folsom Telegraph, CA - 17 hours ago
“It’s good we’re learning about different food groups and junk food,” he said. “We’re learning it’s important to exercise to build muscle. It’s pretty fun.”

Grunting fish have helped scientists reveal the ancient origins of ...
New Scientist (subscription), UK - Jul 18, 2008
Vertebrates make sounds using precisely timed and coordinated muscle movements and scientists have studied the brain regions that control these movements in ...

Calorie Bargains or Calorie Rip-offs?
WBAY, WI - 17 hours ago
Amino acids found in human milk intended for infants do support muscle growth, but their main function is to build antibodies for the immune system. ...

Thaindian.com
Steroids and the dangers of Anabolic System
Thaindian.com, Thailand - Jul 15, 2008
Androstenedione /”andro,” is a kind of anabolic steroid taken by athletes who want to build muscle. This kind of drug can lead to certain health problems. ...

build muscle - Google News

Answering Service ResourceAnswering Service Resource