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Every pro bodybuilder does only 1 set per
exercise to failure to gain muscle mass... whether they say so
or not.
I'm going to answer one of the most asked,
most contradicted questions about how to train to gain weight
around:
"How many sets does it take to gain
muscular size and development?"
Now, I'm referring to sets per exercise.
When you perform a set in a "certain"
manner, with the correct amount of weight and for a very "specific"
rep range, you will have induced the maximum growth in that muscle.
Anything above and beyond that is just
a waste.
The problem today is that when you pick
up any bodybuilding or weight gain magazine / book, they all
recommend several sets per exercise.
Not only is this very misleading to us
average, skinny "hardgainers", but when you see every
top pro doing set after set after set, it's no wonder that 99.9%
of the average weight training population feels that it takes
many sets to get the job done.
Well, to get straight to my point, look
very closely at how the pros train, not what they say.
An excellent example is Jay Cutler.
If you ever read his articles, Muscle-Tech
ads, or watch his training dvds, you see he follows a very high
volume, high set training routine.
He does anywhere from 15-25 sets per muscle!
So, anyone looking at that might say, "Jay's
a beast. If he does a ton of sets, then so will I!".
Well, I want you to go and read for yourself
an ad that's running in some of the mags, the one titled "A
Legacy In The Making".
In there he discusses his training routine.
In there he says, quote, "...Obviously,
you can't train to failure on every set."
I try to put in 100% effort on the last
set of each exercise.
For example, if I'm doing chest, I usually
do a weight I can handle for 8 to 10 repetitions for 3 sets and
maybe a forth set where I go all out --- the fourth set is the
only set where I go to failure."
So, if he is doing 4 sets for an exercise,
the first 3 are pretty much a bunch of warm-ups.
Only the fourth and last set is the one
where he goes all-out, 100%, to failure.
As a matter of fact, I remember reading
in Muscular Development that he calls these first sets "feeler"
sets.
Well, "feeler" sets have got
nothing to do with gaining muscle mass, it just serves as a warm-up.
This is the same case with every other
pro.
They may say they do 3, 4, 5 sets per exercise,
but they only go all-out, to failure on the last set.
In other words --- 1 set per exercise to
failure --- the one and only set that puts the muscle weight
gain wheels into motion.
Observe, my friend, real closely what people
do, not what they say, because it can be very misleading.
You may read in an article in a mag and
see an individual's training routine, usually inside of a box,
containing the name of the exercise, the number of sets and reps.
Well, if you didn't know any better, you
would assume that these guys are going all-out, to the max on
each and every one of these sets.
That only leads to over-exhaustion, over-fatigue,
and overtraining for you and I.
Copyright 2006 Jonathan Perez
How did a Cleveland Firefighter discover
how to gain over 40 pounds of muscle weight WITHOUT using any
supplements, no special diet, eating very low protein, and working
out only 2 hours a week? Jonathan Perez has created the *ultimate*
guide - "From Skinny To Muscular!... How To Gain Muscle
Eating Any Foods You Want, Using No Supplements Whatsoever, and
Performing Only 2 Special Sets Per Week Per Muscle" FREE
Details http://www.FromSkinnyToMuscular.com
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