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How to Perform SETS for Most Muscle Growth!

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Rating: 4.0; Vote: 1

m going to break down 4 workout scenarios using the bench press as an example and detail how you want to perform it for maximum gains. From supersets to drop sets to straight sets, each will be shown so you can see which is the best when you want to build size or strength. First of all, it is important to differentiate between size and strength goals. While these two usually go hand in hand (particularly when you are just starting out and are experiencing newbie gains) they do tend to drift further apart the deeper your training gets. If you are chasing primarily strength goals then you will want to focus on any training set structure that allows you to achieve the highest strength output in your session. It is here that straight sets rule the day. The example shown in the video uses a 10 rep max for ease of math however, everything demonstrated can simply be scaled down to a lower rep range (closer to 3-5 reps per set) with the idea being to physically and mechanically overload the tension generated in the working muscle and build a better neural adaptation to the stress to spark strength gains over time. When you get into the more advanced training strategies like drop sets and supersets you are doing two things that start to interfere with your strength training. First, you are taxing the muscles in a way that could make it difficult for you to come back and train the movement again a second or even third time that week. This could compromise your ability to build the neural connection needed to see improved strength as quickly as you could. You also start mixing the signals you are sending to your muscles as to what your training goal is at the moment. If strength is the main focus of your training then you will need to relent on the inefficiency created by pursuing hypertrophy. Strength training requires efficiency of training. The two do not go hand in hand in this manner. As stated earlier as well, you will get size gains from your strength training so you do not have to feel as if you are completely abandoning the cause because you choose to train with straight sets. As for drop sets and supersets however, something interesting comes into play here. When selecting the exercise that you are going to perform you want to be sure that if you are doing agonist agonist supersets that you choose an exercise that is complimentary to the shortcomings of the first exercise performed. In this case, the bench press does not provide resisted adduction of the arms to and past midline on the chest. The standing cable crossover does. Pairing these up in succession is a great way to tax the chest and apply a stimulus for growth. Here you would want to forego the pursuit of strength however and look to maintain the volume of the bench press as you fatigue. It would be important to allow the weights to drop if needed in order to keep the 10 reps shown in the sample. Pre-exhaust sets are another way you can train these two exercises. You would simply change the order in which you performed the crossover and bench. In this case however, the bench press loads would be significantly compromised leading to a decreased effect on the chest than the previous methods. This is not bad however, just understand that this would be a better technique for training the triceps as an accessory to the bench press to improve their contribution to the lift without having to sacrifice full range of motion and perform partials. So as you can see, it matters how you perform your sets. If you want a complete program that matches your current training goals and shows you how to do every set in a step by step manner for best muscle growth and gains, be sure to click the link below to get started training with the ATHLEAN-X Training System today
Date: 2022-04-22

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Comments and reviews: 10

-lvaro
Great video! I as a beginner was wondering why there-s so much obscurantism about lifting, so many weird products and routines, if you just have to do some sport and eat like a normal human being in order to get fit.
A clear video like this has been of much help. Thanks.
I would very much appreciate it Jeff and Jessy, if you had clear messages for beginners like me trying to get them out of gym-obsessive behaviors.
Dudes, chill. Do sports, enjoy the enhanced hunger, energy and sleep, and stop wasting time in obsessing about the gym.
Nutrionists around the world agree that no extra proteins are needed. Think about the pounds a pregnant woman gains without needing protein supplements. Just as with fat, if your body thinks it needs it, it will become more efficient at having it from normal food. Time spent at becoming 3% more efficient at gains is very expensive in other parts in life.
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Asmongold's
- 7: 55 - You spoke the words I needed to hear. I've been following you for 2 months and working out everyday. I believe in your accomplishments and routine along with your advice. I have been doing 3 sets of 8-10 reps of each exercise (requiring weights) and I am much stronger and a little thicker with muscle.
Everyone says 3 sets isn't enough. Well my dumbbells went from 20Lbs to 25, to 30, to 35 and now 40 Lbs. I wouldn't be able to do wrist curls with 40 Lbs in the beginning or 50 Lbs overhead extensions or 40 Lbs hammer curl holds for the 3 sets - 10 reps that I do now. So those people were wrong.
You are right obviously - Thank you Jeff for helping me become stronger and healthier -
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TransHuman
I am not going to say he's wrong or anything like that but. I do it a little different because my goles are a little different and what I am doing it's working for me. I am not an expert but I am a former marine and I love scientific research.
This is what works for me.
For each of my exercises I like to start with weight I can't lift more than 3 to 5 times (to focus on strength over size. When I reach absolute failure (like I wouldn't be able to do another rep if my life depended on it) I drop to a lower weight (heavy enough that I can't do more than 3 or 5 reps again) and repeat. When I reach absolute failure I do it again once more. I call this 1 set.
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napalmhardcore
So you have scenario 1) Best for strength. Seems pretty straightforward. Scenario 3b) Best for hypertrophy, again pretty straightforward.
I'm not really clear on what his opinion was regarding the benefit of scenario 2 over the others. It seemed like he was stating scenario 3a has the same goal (hypertrophy) but was more effective, but he never outright dismisses scenario 2.
Scenario 4, he states that its value is working the accessory muscles. Surely it would be more beneficial to maximise your hypertrophy by using scenario 3b and dedicate a session to specifically target the accessory muscles rather than use scenario 4 at all.
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konstantinos
Hey so Im 16 yrs old and 8 mounths into weight training and idrk what approach i should take for muscle growth at my level either strength or hypertrophy you would instantly say hypertrophy but im too young and only 8 mounth into weightlifting and i believe i could see a bit more gains without going into hypertrophy training. ANY tips? Educate me pls. HERE ARE SOME MY STATS. I can bench my weight (65kg) and a bit more 80 kg for 4 reps and dealift 102 kg for 4 (i believe i can go higher than that almost double my weight) squat twice my weight 130kg four reps. Just some stats give me tips pls pretty confused at this point.
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PK
But dont you think Scenario No 1 is False because if a guy is really training to failure then he is not going to hit the same weight for 10 reps, it will reduce. For me even in terms of strength Drop sets Scenario No 2 work very well. When i deplete all the energy in the muscle and get pumped then next day my ability to lift more weight increases. And for that i will do one or 2 more reps at my first attempt next day and then drop them and train to complete fatigue and when my first attempt reaches more than 15 reps then this means i can lift more weight now.
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Scott
I'm 52 years old and my activity level has been really low over the past 10 years. I've decided that its time to do something about it. My goal would be first to drop the additional weight and get my muscles healthier. What I'm wondering is if I should be concerned about how much weight I'm pushing in my scenario or if I should just work the muscle groups at a percentage of max for a while or if I should still opt in the first scenario that you have listed. I guess I'm just trying to avoid doing real damage to myself because of muscle atrophy.
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Joshua
The way i do bench is i start near max for 2 reps and the next set i take off 10lbs and add 1 rep and continue on. So let's say my starting point is 225 i will be doing 225 for 2 reps but by the time i get down to lets say 135 then ill be doing 135 for 11 reps. I never go below 135 on a bench, call it pride or whatever but it's my personal rule. I call my method the Breakdown and the heavier you start the more it will break you down.
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Toin
I start low and increase the weight and decrease the reps till I do my heaviest weight on 1 rep. Then I decrease the weight and increase the reps. Started 3 months ago from 40 kg max to 95 kg max (1 rep) now. After 3 months I do now a total workout benchpress consisting off 17 sets, 128 reps 7920 kg (Once or twice a week. It works great for me. Maybe someone finds it usefull and will try it themselves. 51years old.
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Paul
My elbows don't lock out even without weight or resistance. They have been this way my entire life. I'm finding it hard to get into higher reps on any type of press, be it bench, OHP, incline, etc. I feel that it's due to the constant tension on my Triceps, never getting that microsecond of rest. The good news is that my Triceps are massive. Any advice?
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