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05-23-2007, 12:32 AM
| #2 (permalink) |
| Rank: Member Experience: 3-5 Years  Join Date: Oct 2006 Location: Eielson afb Alaska
Posts: 141
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Gender:  |  you dont need to go to the gym and perform 5 different excercises with 4 sets each to hit a muscle group. You must however to a certain amount to stimulate your muscles. Going in and lifting a weight once wont do to much, but lifting to much will overwork your muscles |
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05-23-2007, 03:21 PM
| #3 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,401
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Gender: | Who says you have to do more than one set? I do 1 set of 5 reps on bench press some days or 1x3 or 1x5 on squats. It really depends on your goals. If you're aiming for alot of strength then the low sets and low reps with heavy poundages will work. If you're going for hypertrophy then a set of 15 reps may be best (HST template). IMO it all boils down to what kind of a response you are trying to get out of your muscles. If you want a mix of both strength and size then you need a combination of the two extremes. You can't lift heavy for 15 reps and 5 reps isnt enough for size...so you compromise and do 5 sets of 5 reps. Each set allows for heavy weights and the accumulation of sets allows for muscular fatigue. |
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05-23-2007, 04:23 PM
| #4 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,216
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Gender: | Yeah, absolutely. 5x5 is a good compromise between relative intensity and muscular fatigue. As for single max sets vs. multiple sets, remember, you can't just do maximal effort all the time if you only want strength. Even if it would work for any kind of countinued progress (which it wouldn't) doing intensties over 90% all the time will quickly burn you out and overwhelm you. It's not just the difference between hypertrophy training and strength training although people still insist on thinking of it that way. It is not just your goals that determine whether you might do single max sets sometimes, or multiple sets of low reps, or moderate sets of high reps --- it's just plain old hard reality. But if this goes any further I think we all know where it will head  |
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05-23-2007, 04:45 PM
| #5 (permalink) | |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,401
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Gender: | Quote:
I've been away from the site for a while so I'm still a little rusty with my advice  | |
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05-23-2007, 04:51 PM
| #6 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,216
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Gender: | Well if you want to see what I mean do nothing but 1x5 max sets or something and see how long you can add weight to the bar doing that. I'm talking about the difference between max effort sets (1 to 5 reps) and any kind of multiple sets rather than the difference between low reps and higher reps. I think once you get up towards your genetic potential in terms of strength this becomes clearer. |
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05-24-2007, 11:45 AM
| #9 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,216
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Gender: | I was responding to what Kane said...just trying to clarify that there are logical reasons to do everything and that they are not strictly based on this dividing line between strength and hypertrophy. Much the same point that Kane himself was making. |
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