Strength and Physique

The range of reps and sets to build muscles is wide and varied. On one end of course are the high volume workouts (10×10, muscle spinning, etc.) and at the low end are the 2 set programs (HIT, HST, etc). Two set programs dictate 2 sets per exercise, no more.  All things work to some degree, but remember: all good things must come to an end. 2 set programs work well in giving you muscle, but there are a number of caveats:

1) use primarily compound movements. Think the power lifts and then some. So deadlifts, bench press, squats, pullups, and so on. If you only do 2 sets per exercise, then you have to choose the exercises with the biggest bang for your buck.

2) use microperiodization (see previous post on this topic). Why do 8-12 reps every workout? That’s like hitting the same note over and over and calling it a song.

3) use set extenders. If you only get 2 sets per exercise, then you might as well pack in as much intensity as you can in those exercises. I like to use my only little variation called 10-5-5. Do 10 reps, then rest for 10 seconds. Crank out another 5 reps, then rest for 10 seconds, and finally crank out another 5 reps. Instead of 10 reps, you’ve now done 20.

4) use multiple exercises per muscle group. For muscular hypertrophy, your body loves different angles of movement. Two set programs require 2 set maxes per exercise, but you can certainly do more than one exercise per muscle group. For example, the POF program calls for 2-3 exercises per muscle group at 1-2 sets each exercise.

As a general rule, the smaller the muscle group, the greater the number of sets. So if do use squats, 2 sets of 20 rep breathing squats really takes a lot out of you and hits your thighs hard. If you went balls to the walls, then 2 sets for the thighs is enough. Your arms, however, can handle numerous sets, so in a 2 set program you would need 2-3 exercises for the biceps and 2-3 for the triceps.  Think of muscles as cars. Big powerful cars have more power, but crappy mileage, whereas small economy cars don’t have power, but can go on a tank of gas for quite some. Large muscles generate a lot of force, but take a lot out of you. Smallers muscle have good gas mileage.

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This entry was posted on Sunday, January 27th, 2008 at 6:38 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.