Page 78 - 02ed2018

long way in finding the best - and
fastest - way to 'build' muscle.
Why is
this important to people other than
bodybuilders? - in the Medical
community the information is
considered important so that
patients in
rehabilitation may recover as
quickly as possible. In sports it
is
important because it is now known
that resistance training can
enhance all
types of performance. This is where
the research is being done - and
why.
Bodybuilders are still on the
bottom of the list - but are still
included
in some studies - not to help THE BEST WAY TO TRAIN FOR SIZE -
'bodybuilders' - but to gain more WHAT RESEARCH HAS SHOWN
understanding of muscle growth.
SETS
So what does research tell us -
some of this you may know - some 2 sets (of maximum effort), are far
may more effective that 1 (fastest
surprise you. PRE - or Progressive increases in growth and strength),
Resistance training - is considered and it appears that 3 sets are
the slightly
best method of training for size. more beneficial than doing 2. There
Before you say 'big deal' read on - is no evidence that doing more that
PRE 3
has changed much over the years. It sets will help - or hurt. Rest
was first started by DeLorme, T.L. between sets should be at least 1
who did the research on it min. and
(Restoration of muscle power by no more than 5 min. - no difference
heavy-resistance exercise. J. Bone has been shown between taking a 1
Joint Surg. 27:645,1945). Many of min.
the or 5 min. rest - in terms of growth
principles still hold true - but and strength increases - the choice
many refinements have been made as is
well. yours. All sets should be done to
the point where another rep is not
possible. (Warm up sets should be
done first).

REPS

Reps ranging from 3 to 12 are all
considered good variations - this
is not
news to anyone - however this may
be - it appears to be important to
do at