How many sets to build muscle

Fri, 12/17/2010 - 12:39 — Admin

how many sets to build muscle

That's a very popular question people always ask. How many sets are needed to build muscle?

Before you know many sets are needed you must first know how muscles grow. In my article How can skinny guys grow) i explained how muscles only grow when you load them heavily while doing the exercise in a perfect form.

Whenever your muscles get used to the load you put on them you need to increase the load so that you stimulate your muscles to grow once again.

So the question is now how many sets are needed to stimulate the muscles to grow?

The number of sets needed to grow

Actually your muscles don't have eyes. This means that they can never read the label on the weights you are lifting, know how many reps you did or how many sets you performed.

Your muscles only know about one thing which is the load it was subjected to. This means that your focus shouldn't be on the number of sets but on stimulating the muscles as much as you can by lifting heavy weights properly.

3 Sets that are performed well with a heavy weight are more than enough to stimulate the muscles to grow.
Research has shown that as little as 2 sets can stimulate muscles to grow but to be in the safe side just go for 3 sets.

How to grow your muscles?

Lift a heavy weight that prevents you from exceeding 10 reps
doing anything between 6-8 reps is considered perfect provided that you maintain proper form.

Do three sets while taking into consideration the previous points and your muscles will grow.
Its not about the number of sets its about the load the muscle feels at the end of the day.

I have spent years doing the wrong things in the gym and didn't get any results, fortunately i came across the book No nonsense muscle building which helped me get rid of most of the misconceptions that i had about body building and guided me to the right way that a skinny guy should follow in order to get bigger, its worth checking out.