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  • HOME >> STRENGTH TRAINING >>SETS

    Definition:
      A set is a fixed number of repetitions (reps) of an exercise. Example: There may be 12 repetitions (reps) in a set of bench presses.

    HOW MANY SETS SHOULD I DO FOR EACH EXERCISE?

      Some research has suggested doing only one set per muscle builds just as much strength as doing three or four sets per muscle group.However, in order to get the benefits of a one-set method, you need to push yourself hard enough to total positive failure to fatigue your muscles by the end of the set and a lot of people are not capable of doing this. Circuit training would be a good place to practice the one set rep scheme.

      If your goal is to build moderate strength and tone, do at least two sets for each muscle group.If you're trying to define and shape your muscles do three to six sets per muscle group. This doesn't mean doing six sets on the bench press, then six sets on the incline bench press, then six sets on cable crossovers, it means do maybe 2 sets of bench pressing, 2 sets on the incline bench press and maybe 2 sets of cable crossovers. Or, 3 sets of bench pressing and 3 sets of incline bench press.Divide it up among the muscle group you are training.

    HOW MUCH TIME SHOULD I TAKE IN BETWEEN SETS?
      Beginners should take around 90 seconds in between sets for adequate time to for the muscles to recover.As you get in better shape you need less time in between sets as low as 30 seconds. If you jump from an upper body exercise to a lower body exercise you would need less time of course in between sets compared to doing consecutive exercises for the same muscle group.

      If you are using real heavy weight take up to 3 minutes in between sets to assure your muscles adequate recovery time to do another set of the same weight or more.

      Always remember to maintain strict form and work to total positive failure while doing your exercises.

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