If you’ve been in the iron game for any length of time you might be aware of the eternal debate on how many sets and by extension how many reps you should be performing. On one side we have the proponents of the High Intensity Training approach (H.I.T.) who typically advocate a single set to failure (and refer to themselves as Jedi’s…seriously). On the other side of the spectrum we have the more traditional bodybuilding protocol of multiple sets per body part and not always to failure.
Each method has its merits and detractions, so as usual the best approach is somewhere in the middle. In the past I’ve used both HIT and a high volume approach with just about equal success. This success with either method simply reinforces the thought of all training modalities having merit for some length of time. The key is the constant change up and variation. That said I’ve also recently been experimenting with something a little different from either approach with tremendous positive results.
I’ve recently been experimenting lifting with as much speed as I can safely execute the movement. This guarantees maximum force output (Force = Mass x Acceleration) and therefore optimum fibrous recruitment. You may have read about this in a previous post in this very forum, so I won’t get into the benefits of lifting fast in this post. One thing I will add is a thought on the optimal number of repetitions. The whole high reps for fat loss and low reps for muscle building strikes me as a little silly and arbitrary when one considers how the nervous system really works so I began searching for a more definitive measure of effectiveness.
I came across a rather interesting idea that described doing as many sets as necessary to get to a magical number of approximately 25 repetitions. In execution it goes something like this:
- Choose a weight you feel comfortable with for about 6-7 repetitions
- Begin your first set with strict form
- Soon as the rep speed slows down in the slightest end the set (don’t try to squeeze out ‘one last rep’) note how many reps you’ve completed
- Once you’ve recovered appropriately, begin the next set
- Repeat until you’ve reached 25 repetitions
In other words you might achieve 6 repetitions the first ‘set’ and then only 4-5 in the next set and so on and so on in a decreasing rep pattern. That’s ok - the goal is to hit 25 repetitions irrespective of number of sets. Now if you’re hitting 12 reps on your first set chances are you’ll want to increase the load. This is a great way to manage fatigue and maximise performance per exercise. By keeping the rep speed high and forceful you should be getting better overall muscular activation and therefore strength and growth benefits.
As always let me know how it works out!
Tags: muscle growth, sets, weight training