The Revolutionary 1 x 20 RM Strength Training Program by Yessis Michael

Author:Yessis, Michael
Language: eng
Format: epub
Publisher: Sports Training, Inc.
Published: 2014-04-26T00:00:00+00:00

How Many Sets?

It is generally assumed that when you lift weights you should do three sets of each exercise in order to gain strength. This has proven to be a fallacy. If you are a beginner, doing one set will give you the same gains as doing two or more sets.

The reason for this is that one set is more than adequate to sufficiently deplete your energy supplies to produce supercompensation. The higher your level of fitness and the more strength you want to gain, the greater is the number of sets.

This also depends on the percent of maximum weight being used. In general, the more sets you do, the fewer the repetitions for each exercise. The more repetitions you do, the fewer the number of sets that are needed.

In supercompensation your energy supply is not only restored to the original level, but additional energy supplies are deposited to allow for more work in the upcoming workouts. During supercompensation, there is restructuring of the muscles and tissues to increase their strength, endurance and/or mass.

As discussed earlier, there is usually an increase in the number of capillaries to better support the muscles and tissues. These changes enable you to do the same or greater amounts of work with greater ease in the following workouts. Part of this is due to the improved ability to recover after workouts.

The changes that are produced during the phase of supercompensation are the key to any development that you undergo. The workout itself is only the means to produce structural and physiological changes in the body that allow you to perform on a higher level.

Being a better player on the field, court or ring, is the main objective of all training. How much weight you post in the weight room is, for the most part, immaterial. How much better you can perform your skills is much more important.

As fitness and strength levels increase, (usually after one or two years of being on the 1 x 20 RM program) it may require two sets or more to adequately deplete the energy stores in order to continue achieving supercompensation. When two sets are insufficient, it is necessary to do three sets.

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