For most people, a single set of 12 to 15 reps with the proper weight can build strength and build muscle as effectively as multiple sets of the same exercise. The important thing is to exercise your muscles until fatigue. Which means you can no longer lift weight with that muscle group. By doing so, you stimulate factors that contribute to improved strength and muscle mass gain. And one set done until muscle fatigue gives you almost all the same benefits as a multi-set program.
Choose a weight heavy enough to achieve fatigue
The one-step approach also has the advantage of saving time. This facilitates integration into an exercise program. It’s best to include strength training exercises for all major muscle groups in a fitness program at least twice a week.
During strength training, simply choose a weight or resistance heavy enough to tire your muscles after about 12-15 reps. As it gets easier, gradually increase the amount of weight to keep doing 12-15 reps at a weight that tires your muscles.
It is important to use proper technique to avoid injury. Also, take time to rest between exercises to give your muscles time to recover.
Although a single set of strength training exercises can improve muscle strength and fitness, the number of sets you perform may vary depending on your muscle building goals. For example, if you are an athlete with specific performance enhancement goals, additional sets of strength training exercises may be appropriate.
Super slow strength training: more effective than regular strength training for building muscle mass?
Super slow strength training is not exceptionally superior to other forms of strength training for hanging muscle mass. Nevertheless, slow strength training is a reasonable tool if you want to vary your strength training program. And still gain muscle mass.
The muscles work more when you make slow movements
Super slow strength training is a strength training technique in which you lift and lower a weight more slowly than usual. For example, you can take about 10 seconds to lift the weight. And another 10 seconds to lower it. The goal of super slow strength training is to limit momentum. This forces your muscles to work harder through their full range of motion as you lift the weight.
Super slow strength training can help keep you from getting bored in your muscle mass program. And you can challenge your muscles in new and different ways.
If you’re trying super slow strength training, start with a familiar strength exercise. With a weight that tires your muscles after 12 to 15 repetitions. This weight may be less than what you normally use. As with any type of strength training, remember the importance of good form and proper technique.