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How Many Sets for Each Exercise?

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How Many Sets for Each Exercise?

If you have ever trained in a gym, or at home, you probably not once have asked how many sets for each exercise is right to do in order to achieve great muscle growth? You are right asking it, as this detail is very important. You will see further in this article that using a different number of sets you can increase strength, size or muscle endurance.

Why you have to know about the right number of sets? Because there are many people who do not pay attention to it and then wonder why they do not get any results despite working hard in the gym. So, 68KXKVY49NMP be wise and get informed about the number of sets that you have to do.

It may seem that performing such exercises as pull-ups, or lift them as many times as you can until you get exhausted, can put on your muscles enough stress and strain. After that, you get enough rest time, and the muscles begin to rapidly grow and become stronger, and the next training again doing the same thing, and your results are growing all the time, and the muscles are getting stronger.

But the practice has shown that it is not as simple as it may appear to a first glance. as the practice is not so simple. It was proved that most of the people can work at 100% of their physical capabilities during a one set.

Moreover, such an approach may cause unwanted injuries that will keep you out of the gym for a long time. And this absolutely is not what you want. Also, there have been made by some researchers that have shown that the longer period of time athlete train, the more anabolic hormones their body produce.

Hence, an increased production of hormones such as growth hormone and testosterone, in turn, stimulates the rapid growth of muscle mass and strength after power loads and even has a positive effect on the muscles and your whole body.

Also, training for a long period of time you will be able to burn more calories and lose weight quickly. You have to know that if you decided to build muscle then you have first to get rid of fat. Why? Because muscle tissues will be covered by fat, and would not be seen.

Must Read: Lift Weights To Lose Weight

Must Read: Drink More Water If You Want To Lose Weight And Build Muscle Fast

Choosing to do more sets for each exercise is a great option in case if you want to increase your endurance. Short exercises with big weights are not effective in this case. It’s advisable to make your exercise program as long as possible using light weights with a big number of sets.

The number of sets is directly influenced by the goal of the exercise, the goal of the workout and your physical condition. Further, we will talk about some basic recommendations about how many sets to perform taking into consideration different situation.

Firstly, if you are a starter in the gym, then during first 4-6 weeks is recommended to perform no more than 2-3 sets for each exercise. The main explanation is that your body has not achieved yet the required muscle endurance to increase the load above these limits. Have to be mentioned that the same rule is available for the period after recovery from illness or long break in training.

Bench press, deadlift, and squat with a barbell included in basic exercises require more sets than isolation exercises. In case of basic exercises have to be done a number of four, five sets, while in case of isolation exercises three sets are enough.

Must Read: Compound and Isolation Exercises

heavy weights

Weight training with few reps and heavy weights require a greater number of sets. A powerlifting workout includes seven up to ten sets for basic exercises. This is necessary not only forgiven the muscles required tonnage but also to improve the technique of performing an exercise.

The number of sets is directly influenced by the number of reps for each exercise. The maximum number of reps and sets allowed is 50. Hence, if you do 10 reps, then there will be only five sets. The number of sets depends on the number of exercises for each muscle group.

For example, if your exercise program has 3 different exercises for the muscles of the back, the number of approaches in each of these must be calculated so that the total number of reps for all exercises to be no more than 120 times. An exception to this rule can be aerobic exercise and training.

Must Read: How to Set up Your Own Bodybuilding Training Program

A great advice regarding this issue was given by one of the most famous bodybuilders Arnold Schwarzenegger. He advises doing five sets of each exercise. He has enumerated some very important reason why choosing five sets can be very useful for your muscle growth. The most important is that five approaches provide an ideal load for all muscle fibers.

In case of more sets, you risk overtraining, in case of fewer sets muscles remain unworked. Another argument is that namely this number of sets can help you to easily set up a three-day split workout. Thus your all your group of muscles get a load ac and be able to fully recover from a workout.

Must Read: How to Deal with Overtraining

Have to be mentioned that this technique can’t be applied in case of strength training. The reason is that the load used here is obviously much higher, and the intensity will be higher too. Contrary to Arnold Schwarzenegger, Mike Mentzer says that everyone, no matter of experience have to do a well-executed approach to any given exercise.

He says that if a person decides to do more sets than this represents too much load. Hence it will damage your muscles and will make the recovery time longer than you want it. increasing recovery time. In order to find out the right answer to this question has been done a research. The study group was composed of 42 adults, mean age 39 years, with experience in training for about 5 years.

They all have trained for a year on the same program, consisting of 9 exercises, one for each approach. Since the goal of the research was to find out how much sets have to be done, some of the participants increased the number of sets to three. All the exercises were designed to work to capacity.

After four months, the results showed that, regardless of how many sets they performed, both groups similar changes in muscle tone, and in the composition of the body. However, a closer study of the results shows that group of men that performed more sets have reached more than those who continued to do one set for each exercise.

If we compare the results by some important parameters, then here is what we have.

  • The composition of the body. Group of men who performed three sets for each exercise has observed a significant increase of chest and arms muscles. Also, they lost more fat compared to the group who did only one set.
  • Muscle endurance. To the group who performed only one set was observed an increase in quadriceps endurance of 48.2%, while the group with three sets with 58.4%.
  • Group of men who did three sets was able to do a bigger number of bench press than the second group.

Despite the difference is not too big, it shows that a greater number of sets leads to more release of anabolic hormones such as testosterone and growth hormone. This explains some differences in the results during the above study.

For example, the loss of fat in the group with a large number of sets is due not only to increase the number of calories burned but the release of anabolic hormones. And we said above growth hormone, and testosterone has a positive effect on body composition.

As you see there are many opinions about the right number of sets for getting big muscles. Even most famous bodybuilders have the different recommendation for it. Arnold Schwarzenegger advice to do five sets for each exercise, while Mike Mentzer just one very well executed sets for each exercise. The fact is that there is an obvious difference between doing few and number of sets and the research confirm it.

It’s up to you to make the right decision, but before this, you just have to pay attention to some basic rules regarding the number of sets. It is about following the rule of the new starter in the gym, and do no more than  2-3 sets for each exercise. This will keep you away from any injury. Also, make a difference between weight lifting exercise program and a usual workout. Basic exercises require more sets than isolated ones and many others.

Nevertheless, the most important advice is only one, get more engaged in doing exercises and not be afraid to experiment. Learn to listen to your body, read the advice of famous athletes and coaches and try different options. Eventually, after trying more combination of sets and reps, stick to one who seems to give you great results.

Bodybuilding

The Most Effective Growth Hormone Protocol for Hypertrophy

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The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:

 

You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Your Blueprint For Building Bigger Shoulders

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Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:

Front-Delt

There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:

Cuffs

You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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The Perfect Chest Workout Routine for Power and Strength

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If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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