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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.
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