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repeated effort - mystery

Training discussion on repeated effort - mystery, within the Bodybuilding Forum; Hi, Could anyone tell me what is reason behind performing so many sets of one exercise. Sorry for again starting ...


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Old 05-22-2007, 10:10 PM   #1
arthur
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Default repeated effort - mystery

Hi,

Could anyone tell me what is reason behind performing so many sets of one exercise.

Sorry for again starting this post - cuz -
only a few guys answered last time.
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Old 05-23-2007, 12:32 AM   #2
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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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Old 05-23-2007, 03:21 PM   #3
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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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Old 05-23-2007, 04:23 PM   #4
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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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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 05-23-2007, 04:45 PM   #5
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Quote:
Originally Posted by Eric3237 View Post
It's not just the difference between hypertrophy training and strength training although people still insist on thinking of it that way.
I always thought of it that way since its always been easier for me to add plates onto the exercises with low low reps and sets. So I differentiate hypertrophy vs strength as how easily/heavily I can progress.

I've been away from the site for a while so I'm still a little rusty with my advice
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Old 05-23-2007, 04:51 PM   #6
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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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Old 05-23-2007, 05:01 PM   #7
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^^Ok, now I get what you're saying. I guess I was talking more about set/rep schemes as opposed to strictly max sets or strictly multiple sets. Sorry for the mix up.
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Old 05-24-2007, 02:20 AM   #8
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I was talking about lifting it once, as in one rep. I was just trying to give him a easy example
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Old 05-24-2007, 11:45 AM   #9
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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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Old 05-24-2007, 11:49 AM   #10
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Yeah i was trying to clarify myself for kanes original response to. Sorry bout that
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