How Many Sets? Low, Medium, and High Volume Set Structures
When it comes down to defining the ideal number of sets to include in a workout, there are three set structures commonly employed by bodybuilders. The first is "low volume", and requires the trainer to achieve maximum intensity in a very small number of sets. The second is "medium volume" and allows the trainer more sets per workout, but results in diminished intensity, as the trainer usually isn't capable of maintaining the same level of intensity for as long. The third set structure, "high volume", involves limited intensity, many sets, and a great deal of time spent in the gym. All three set structures have their place in bodybuilding training.
Low Volume - 6 to 10 sets
Sometimes the time isn't available to train for very long. Sometimes the goal is to add pounds to a personal best on a particular compound movement. Sometimes the goal is to shock the body or give tired joints a rest. In times like these, spending an incredibly brief, yet incredibly intense, amount of time in the gym can best serve these goals. Typically, compound movements work best, in the range of 2 exercises of 3-4 sets, or 3 exercises of 2-3 sets.
Medium Volume - 10 to 16 sets
Most trainers in the gym find this set scheme to be the most useful, productive, and practical. Complete four exercises, for 3-4 sets each, and get out of the gym. It allows the trainers to utilize two heavy compound movements and two isolation movements, if desired, to ensure the muscle is adequately trained. It also doesn't create too much of a strain upon the central nervous system.
High Volume - 20 or more sets
Typically, only advanced trainers should attempt high volume training. It creates an enormous strain upon the central nervous system (CNS) and puts the joints and muscles in a precariously dangerous environment for becoming injured. The human body simply wasn't designed to move heavy weights for 2 hours per day, six days per week. High volume training requires a great deal of food, rest, and supplementation in order to be used consistently. It is only recommended for intermediate trainers to break through a plateau, and even then, for only a brief time period.
All three set structures are useful at one time or another, based upon the goals of the trainer, resources available, steroid use, and experience. Knowledge and awareness of all three types allow the bodybuilder the flexibility to change routines when conditions call for it, or just to keep things fresh!
Related Tags: health, wellness, workout, high volume, bodybuildingtodaycom, low volume, medium volume
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
Your Article Search Directory : Find in ArticlesRecent articles in this category:
- How to Get Rid of Head Lice, Remove Head Lice
Head lice are tiny bugs that live in the hair of humans. It is common for children to get them at sc - Body Detoxification Methods and Techniques
There are several indications that it is time for someone to detoxify his or her body. The symptoms - Muscle Building Diets
Muscle Gaining Secrets Do you know that the #1 most important principle of fast muscle gain is overl - Should You Buy Skin Care Products With Vitamin C
Its no secret that vitamins are very powerful in keeping our body health because they contain potent - Lose Your Weight Consistently
Are you concerned about your weight regaining after a certain period? Well, it's obvious for you to - Colour and How it Can Affect Your Mood and Improve Your Image
Have you ever thought about why you sometimes want to wear one colour and another day you choose so - How is Tap Water Tested for Contamination?
Have you ever sat and wondered exactly how is tap water tested for contamination? What you really - Is Meditation for Relaxation Only?
Many people use meditation for relaxation, and it is easy to understand why. When you breath deep a - Hair Care and Styles
Feeling like getting a new haircut but Clueless in finding your next haircut. Like to be updated on - Being on a Diet Doesn't Have to be a Bad Experience
<!-- @page { size: 8.5in 11in; margin: 0.79in } P { margin-bottom: 0.08in } --> There are som
Most viewed articles in this category:
- Meridia - Potent Anti Obesity Pill
BMI (Body Mass Index) of 30 or more is an alarm signal. This puts you in a high health risk category - Stress - Simple Tips to Reduce Stress Quickly & Easily
We all know the word stress and most of us know when we are being stressed, but do you know the symp - Atkins and Diabetes
The Atkins diet principles lay the foundation for a healthy, more balanced way of eating than the st - Physical Therapy Exercises
The procedures of physical therapy are diverse. Physical therapy combines a variety of methods and t - Each One is Immersed in His/her Own World!
The world perceived by us all is not exactly as it appears to be. The reality is this that the mater - Do you Need of Anti-reflective Coating Glasses?
Anti-Reflective Coating is a coating on the lens surface designed to reduce surface reflections and - 2007 My Year of Self-reliance
2007 My Year of Self-Reliance At the close of the year in the western tradition, we tend to ove - Top 10 Tips for a Healthier Home
Kyoto Accord or not, it seems clear that Canadians are preparing to help lead the way in learning to - Does it Matter What you Eat While you are Taking Medicine?
The efficiency of some medicine really depends on what you eat and drink. Some foods can counteract - Considerations for Buying a Home Treadmill
Throughout the years, the quest to achieve a healthier body, mind and spirit has extended to the kin