The Importance Of Sets In Your Muscle Building Program

Written by Rick Mitchell


In an earlier article we looked at how repetitions contribute torepparttar muscle building process, but isrepparttar 113021 position regarding sets just as clear cut? Unfortunately,repparttar 113022 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 thatrepparttar 113023 law of diminishing returns applies, so you have to question ifrepparttar 113024 marginal improvements in size justifyrepparttar 113025 extra time and effort expended.

Lower Body Exercises For Beginning Bodybuilders

Written 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 buildingrepparttar 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 strengtheningrepparttar 113020 individual muscles that will be utilized later.

The muscles ofrepparttar 113021 lower body can be divided into five groups:

1. Quads - this isrepparttar 113022 big muscle group consisting of four muscles atrepparttar 113023 front ofrepparttar 113024 thigh. These arerepparttar 113025 primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings - these arerepparttar 113026 main muscles atrepparttar 113027 back ofrepparttar 113028 thigh. These arerepparttar 113029 primary muscles used when performing leg curls.

3. Gluteals - these arerepparttar 113030 muscles that make uprepparttar 113031 buttocks.

4. Hip flexors - these arerepparttar 113032 small muscles atrepparttar 113033 front ofrepparttar 113034 pelvis that allow you to raise your legs torepparttar 113035 front.

5. Calves - these arerepparttar 113036 two muscles found inrepparttar 113037 lower leg.

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