Training in place and draining the muscles are two different concepts. Many people think that only by completely squeezing out the muscles and training until they can't take care of themselves in life can they mean that the training is in place, which is actually a wrong perception.
Macman Said, a former heavyweight bodybuilder abroad, advocates doing only one set of training at a time, and training at high intensity until exhaustion.
He believes that our bodies can only handle so much training. Of course, studies have now found that 3 to 5 sets per workout are more effective than one group of muscle-building. But while others are still arguing about whether to do one group or several more groups, we have evolved to do thirty or forty sets at a time.
Some people even need five or six movements to train their chests, from 100kg bench press until they can't push when they are empty. According to the latest scientific research, only the first few sets of workouts you do for your muscles can get the most gains.
As you do more and more sets, you get less and less growth, eventually reaching a threshold that may even lead to muscle loss if you continue to increase the number of sets.
In a 2002 study, participants were given a bench press and a backlight set three times a week over a 12-week period, although the amount of training was extremely low. In this case. In addition, only 3 sets of each muscle were performed per week, but they were still able to build some muscles. They then used a different approach, having the subjects do 27 sets of quadriceps exercises per week for four months. They measured the amount of muscle gain and then divided the subjects into three groups, the first reducing the amount of training to only 9 sets per week, the second group to only 3 sets per week, and the last group stopping training.
After 8 months, the muscles of the group that stopped training returned to normal, and those in the 3 groups per week kept their existing muscles unchanged, while those who did only 9 groups per week gained new muscle gains. Another study, a meta-analysis led by Bella, who compared training volumes of 1 5, 5 9, and more than 10 sets per muscle per week, and found that more than 10 sets per muscle per week resulted in the greatest growth. But interestingly, 1 5 groups were still able to achieve about 60% muscle gain compared to more than 10 groups, so based on research so far, it can be seen that 3 sets of muscles per week is enough to maintain the existing muscle mass, and maybe even gain a little muscle. 4 to 7 sets per muscle per week possible.
The sweet spot to get the most bang for your buck with the least amount of time and effort. Of course, if you have more energy and time, you can still schedule 10 to 20 sets per week for each muscle, but it's best to break them up over two to three days. It is recommended that you start with the smallest training volume and slowly increase it little by little, trying to find the capacity that works best for you. For example, if you are in a three-part training mode, and when you train the next time, your target muscles are not affected by the soreness, and you can still feel the weight or number of times of the sitting group, even if it is only increased once, then this is the training capacity that is suitable for you. If your muscles have not recovered due to soreness and your strength has decreased, it means that you had too much capacity last time, but if there is no soreness and your strength has not improved, you can slightly increase the training by two or three sets.