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-   -   best set-rep for muscle gain (http://www.bodybuilding.net/training/best-set-rep-for-muscle-gain-13028.html)

codefreaq 07-15-2009 10:38 AM

best set-rep for muscle gain
 
whats the best set rep ratio ? I have tried 3 sets of 15? 4 sets of 10? 5 sets of 5 etc?

HIThopper 07-15-2009 03:33 PM

18 sets of 40 its the only way a muscle will grow.

Pitysister 07-15-2009 03:42 PM

with triple sets.

Ross86 07-16-2009 04:33 PM

read the stickies.

Pitysister 07-16-2009 04:42 PM

well that's completely unhelpful.

Kane 07-16-2009 04:44 PM

What are you guys talking about!! The best set-rep range is 1. 1 set and 1 rep!

Pitysister 07-16-2009 04:46 PM

touche. almost forgot.

Plateau 07-16-2009 07:11 PM

Everyone is different, all of them work, try them all out.

Kinryoku 07-18-2009 02:39 AM

Quote:

Originally Posted by Kane (Post 80787)
What are you guys talking about!! The best set-rep range is 1. 1 set and 1 rep!

I second that. But it's only true if your goal is maximum strength (contractile-mass). If you want maximum size you need more volume. Not necessarily a higher rep range but more singles. Something like 10-15x1x85% with short rests between singles ~5 seconds. Energy expenditure (glycogen depletion) will be much higher an provide much greater size gains than the 1x1.

mad matt 07-18-2009 09:52 AM

I heard that just thinking about doing a set helps muscle growth the best...


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