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How many sets is enough to build muscle
Posted by: Muscular
If you ask your local gym freaks about the optimal number of sets to do and you're likely to get six different answers. In fact, this question produces quite a bit of controversy; controversy we must add that is based on fiction rather than on fact.
Traditionally, lifters have performed two or three sets per exercise, though often you hear about people doing as many as four or five. However, if you read the copious number of studies on the subject, most of them seem to indicate that one set (yes, one set!) can be just as effective and far more efficient than doing multiple sets. By effective, we mean that you can get every bit as strong. By efficient, we meant that you gain strength in a fraction of the time. If you use that extra time to do your cardio training, to stretch, or to practice your sport, you're upping your fitness quotient twofold.
Now, we're not saying that you can't or won't get strong from two, three, or more sets per exercise - of course you will - just that you can get as strong from one set, too. Again whether you do one set or 10, the most important thing to keep in mind is that the last repetition of any set should be difficult. That's why it's important to avoid what we call the magic number syndrome. This occurs when people stop at a given number of reps (usually 10, 12 or 15) even though they've got a lot of gas left in the tank. If you reach your tent rep and you can do another rep or two without sacrificing form or safety, then go for it.
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