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best set-rep for muscle gain

Training discussion on best set-rep for muscle gain, within the Bodybuilding Forum; whats the best set rep ratio ? I have tried 3 sets of 15? 4 sets of 10? 5 sets ...


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Old 07-15-2009, 10:38 AM   #1
codefreaq
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Default 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?
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Old 07-15-2009, 03:33 PM   #2
HIThopper
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18 sets of 40 its the only way a muscle will grow.
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Old 07-15-2009, 03:42 PM   #3
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with triple sets.
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Old 07-16-2009, 04:33 PM   #4
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read the stickies.
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Old 07-16-2009, 04:42 PM   #5
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well that's completely unhelpful.
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Old 07-16-2009, 04:44 PM   #6
Kane
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What are you guys talking about!! The best set-rep range is 1. 1 set and 1 rep!
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Old 07-16-2009, 04:46 PM   #7
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touche. almost forgot.
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Old 07-16-2009, 07:11 PM   #8
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Everyone is different, all of them work, try them all out.
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Old 07-18-2009, 02:39 AM   #9
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Quote:
Originally Posted by Kane View Post
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.
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Old 07-18-2009, 09:52 AM   #10
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I heard that just thinking about doing a set helps muscle growth the best...
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