LG Muscle Trainer
This section is dedicated to information on kinesiology of exercise, muscle anatomy, strength, cardiovascular theories, and all items you may discuss in the gym. Every week I will write about tips, tricks, and exercises to keep you learning about training. If you have a question please click the "contact me " link and shoot me an email. Check back weekly as this section will address all types of areas of working out.
I would like to talk about sets this week and the amount needed to work a particular muscle group. It is a misconception that the more sets you perform the more the muscle hypertrophy will occur and the larger or stronger the muscle will become. With this way of thinking many people work the muscle for up to two hours and incorporate large amounts of sets thinking " more is Better", when in reality the amount of sets is in direct relation to the muscle group you are working. When someone is working a bodypart they should know the muscles that make up that group and how many muscles will be involved to better work that part.
When performing exercises for a muscle group one should have a plan heading into the gym of what exercises he or she will be performing and what repetition range they will be working. The amount of sets is directly related to the exercises and the repetitions, so planning ahead of time is recommended for the novice or intermediate level person. Muscle fatigue plays a large part in the amount of sets one should use and is based on an individual level. A general rule is 12-16 sets for a muscle group is plenty to obtain great results.
Large numbers of sets can lead to overtraining and muscle fatigue, which can lead to injury. The quality of the repetitions, and the contractions of the muscle groups is more important than a marathon work out and can actually lead to better results in a much shorter time. We have all seen the person in the gym whom has been performing every exercise for each body part for 4-6 sets thinking they are really working the muscle to force growth, when in all actuality they are overtraining and putting unwanted stress on the body. Keep in mind all people respond differently to each exercise so work hard to find out which works best for you.
We are always looking to make ourselves better and in this instance quality definately is better than quantity. Know the makeup to each body part as to be able to work it correctly and throughly.
Remember to send in your questions and I will address them each week.