The Importance Of Sets In Your Muscle Building ProgramWritten by Rick Mitchell
In an earlier article we looked at how repetitions contribute to muscle building process, but is position regarding sets just as clear cut? Unfortunately, answer to this is no as some experts feel one set to failure is sufficient, whereas others argue that multiple sets are needed to ensure maximum muscle gains.Research to date suggests that, when using six to eight repetitions to failure at 75-80% 1RM, there is little significant difference between training with single and multiple sets in terms of increasing either strength or muscle size. Any small differences that have been recorded indicate that a single set completed to failure encourages strength gains but subsequent sets have a slightly greater impact on muscle size. What is clear is that law of diminishing returns applies, so you have to question if marginal improvements in size justify extra time and effort expended.
| | Lower Body Exercises For Beginning BodybuildersWritten by Rick Mitchell
The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening individual muscles that will be utilized later.The muscles of lower body can be divided into five groups: 1. Quads - this is big muscle group consisting of four muscles at front of thigh. These are primary muscles used when performing exercises such as squats, leg press, lunge and leg extension. 2. Hamstrings - these are main muscles at back of thigh. These are primary muscles used when performing leg curls. 3. Gluteals - these are muscles that make up buttocks. 4. Hip flexors - these are small muscles at front of pelvis that allow you to raise your legs to front. 5. Calves - these are two muscles found in lower leg.
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