How many Sets?

FullOf..IT

Currently using this program http://www.musclegaintruth.com/?hop=jpc1015 by Sean Nalewanyj. He advocates 2 sets of between 4-6 reps. Almost everywhere i read that you should do 3 sets. Which is more effective for muscle growth and has any used both at different times and seen differences one of the other?

Thanks

HammerHeadGym

I read a paper published by the university of Glamorgan, who had some athletes doing 2 sets and some doing 3. Over the course of 3 months the guys doing 3 sets made a 34% increase in weight lifted, the guys on 2 sets made a 31% increase in the same area.

They also measured size and lean mass increased with similar results, in terms of percentages.

cowzerp

There is no wrong way or right way-its dependent on you as an individual and what your level is, age, sex etc and what your goak is.. for bodybuilding 8-12 reps usually work best but i would recommend using a variation of rep ranges-4-8 8-12 even 12-15 and drop setting etc..2 sets might do when doing heavy weight lifting but generally i would only recommend 2 sets to new trainees..

rubadub

HammerHeadGym wrote:

I read a paper published by the university of Glamorgan, who had some athletes doing 2 sets and some doing 3. Over the course of 3 months the guys doing 3 sets made a 34% increase in weight lifted, the guys on 2 sets made a 31% increase in the same area.

They also measured size and lean mass increased with similar results, in terms of percentages.

That is very interesting, a 50% increase in time in the gym only lead to a small increase in gains. I wonder how they would have got on with only 1 set. Do you know how often they trained? how many/what exercises?

HammerHeadGym

Fairly standard body building workout as I recall. Nothing that raised any eyebrows. For one set look up 'heavy duty', Mike Mentzer and Dorian Yates, who were both big advocates of one set, workouts

Reyman

HammerHeadGym wrote:

I read a paper published by the university of Glamorgan, who had some athletes doing 2 sets and some doing 3. Over the course of 3 months the guys doing 3 sets made a 34% increase in weight lifted, the guys on 2 sets made a 31% increase in the same area.

They also measured size and lean mass increased with similar results, in terms of percentages.

I've seen research on those lines too and I think it's important to point that the results related to athletes with very little experience of strength training.

With experienced weight lifters two sets did not provide enough stimulation to keep their strength gains improving. Three - Four sets were needed