sets?

[Kowen]

How many sets are required to build muscle? I heard you only need 2 if the weight is heavy enough. True?

 

[djdante]

Hi Kowen,

From my reading and experience, the sweet spot for muscle gain is about 4-8 reps. You will definitely put on muscle doing sets of 12, and you will definitely put on muscle doing sets of 2. I used to do sets of 10-12, and definitely got in good shape, but when I reduced to 4-6, my muscle gains came on much more quickly.

Low reps of 2-4, are best used for sheer strength training rather than size. Over 8, and you begin doing resistance training.

 

[Marbleshade]

I was wondering the same thing the other day. I found this on ExRx dot net.

The ACSM Weight Training Guidelines state more than one set may elicit slightly greater strength gains but additional improvement is relatively small (ACSM 1995). Studies demonstrating marginal improvements in strength with more sets typically use one exercise per muscle. Split programs performed by experienced weight trainers typically incorporate two or more exercises per muscle group. Fleck and Kramer's review of the literature suggests the optimal number of total sets are between 2 and 5 sets (Fleck & Kraemer, 1997). A second set seems understandable since a warm up set may allow greater intensity for the the following workout set (Shellock & Prentice, 1985).

Many scientific studies demonstrate one set is almost effective as multiple sets, if not just as effective in strength and muscle hypertrophy (Starkey, Pollock, et. al. 1996). These studies have been criticized for using untrained subjects. Hass et. al. (2000) compared the effects of one set verses three sets in experienced recreational weightlifters. Both groups significantly improved muscular fitness and body composition during the 13 week study. Interestingly, no significant differences were found between groups for any of the test variables, including muscular strength, muscular endurance, and body composition.

A few maverick fitness authorities and professional bodybuilders have advocated high-intensity, very low-volume training. Author Jones, the founder of Nautilus and MedX weight training equipment, was one of the early pioneers of single-set training. In the 1980's, Casey Viator, the youngest Mr. America and Mr. Olympia contestant, and Mike Mentzer, Mr. Universe and Mr. Olympia contestant, promoted the high-intensity, low-volume training. More recently, Dorian Yates, several-time Mr. Olympia, reportedly performed only a warm-up set and one or occasionally two workout sets throughout his off-season training.

Thoughts from any of our more experienced lifters?

 

[Beaver]

I do 5 sets usually mate but im starting to go down to 3 but try my absolute hardest to lift heavy matey I usually do 5 sets because they isn't that much variety in different workouts.

 

[Karky]

I think it has a lot to do with work capacity. Do you want to be able to lift 100kg (persuming it is 95% of a persons 1rm) one time, only to then not be able to lift it again before after 2 hours? Or do you want to be able to lift 100kg several times with some rest in between, even though it is very close to your 1rm.

I've always found the one vs more sets research intreguing.. but unfortunately I haven't had time to research the subject enough

 

[FunctionalTrain]

I've seen some literature out there for 1-set vs multiple sets. The greater majority showed that multiple sets are superior. A thing to not would be the randomized testing and randomized subjects they used to show more accurate findings.

Also, the studies that showed no significant difference, like the one sited above from Hass et. al., used, used subject who were at least recreationally trained, and were over shorter time periods. This would hinder most results because they will show hardly any difference because they are already trained and not a lot of time would given to see results.

 

[stroutman81]

Sets and reps are pretty arbitrary relative to hypertrophy.

The fundamental stimulus for hypertrophy is progressive loading with 'sufficient' volume. With this in mind, possibilities are really endless. So many get stuck on "how many sets" or "how many reps" do I need to grow.

1. It varies from person to person given things like age, training status, recovery ability, etc.

2. People don't understand the concept of work load. What is a sufficient work load also varies but as a ballpark you could say something like 20-50 reps per part per session with a frequency of 2-3 times per week. Use 25 reps (given the popularity of the basic 5x5 set up). There are a lot of ways to hit around 25 reps. 3x8, 4x6, 5x5, 6x4, 2x12, etc, etc.

Which is optimal?

Who the heck knows. Yea, text books like to shoot off about a spectrum where 1-5 reps are for strength or whatever and 8-12 are for hypertrophy. That's pretty bogus without context... especially context wrt to work load.

Sure, there are other factors that go into hypertrophy, but they're nothing without simple progression and overload... think: myofibrillar vs. sarcoplasmic hypertrophy, managing fitness vs. fatigue, etc, etc...

The bottom line though is simple... lift moderately heavy weights progressively while eating enough and you'll grow. I'd also add the use of varying rep ranges, but hopefully you get the idea. Worrying about the hair splitting that's often seen on these forums is most likely counter productive for most, IMO.

I've always liked what Matt Perryman said here:

I always keep coming back to the house analogy.

The foundation and frame of the house are going to be the basic exercises and the concept of progressive loading; you can't have the house without them and they'll never stop being important.

Diversity, in your exercises, intensities, rep ranges, workout types, et al (periodization, programming, or wtfever you want to call it), is like the walls and windows. Still need these things to have a house, but without the foundation and frame, all you've got is a pile of junk.

Then you have the other frills, which is usually what most "fitness coach experts" wank over, and is ironically the least important. Do I need to do lateral raises with my thumbs up or down to bring out the deltards? SHould I do hack squats with toes in or out? Should I superset X with Y? How long should I rest?

That crap is the finishing touches on the gay crown molding your wife put up on the walls. Sure it can be nice to complete the atmosphere once the essentials of the house are in place. But otherwise it's really pointless to worry about.