On Wed, 25 Jan 2006 11:07:54 -0000, "The Crow"
<
[email protected]> wrote:
>I have always done three work sets. Obviously reps vary, but I have always
>done three work sets, liking the pyramid simitry of putting in max effort
>over three sets, with the middle set feeling slightly more comfortable than
>the other two. (Probably because my warm up sets are not comprehensive
>enough). But now I am reading a lot about doing only two, or maybe even one
>work set? What kind of number of work sets do people find works for them?
>
There are various schools of thought all claiming to be right:
From:
http://www.brianmac.demon.co.uk/weight.htm
"How Many
The number of repetitions performed to fatigue is an important
consideration in designing a strength training program. The greatest
strength gains appear to result from working with 4-6RM. Increasing
this to 12-20RM favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength
training program. The optimal number of sets of an exercise to develop
muscle strength remains controversial. In a number of studies
comparing multiple set programs to produce greater strength gains than
a single set, the majority of studies indicate that there is not a
significant difference.
Handling heavy weights in the pursuit of strength will require a
recovery of 3-5 minutes between sets, but only minimum recovery should
be taken if strength endurance is the aim. The majority of athletic
events are fast and dynamic, and therefore this quality must be
reflected in the athlete's strength work.
Muscular strength is primarily developed when 8RM or less is used in a
set. How much load you use depends upon what it is you wish to
develop:
1RM to 3RM - neuromuscular strength
4RM to 6RM - maximum strength by stimulating muscle hypertrophy
6RM to 12RM - muscle size (hypertrophy) with moderate gains in
strength (Fleck & Kraemer, 1996)
12RM to 20RM - muscle size and endurance "
