In a previous article we discussed how repetitions contribute to the muscle building process, but is the stance regarding sets really as obvious? Sadly, the answer to this is no as some fitness professionals feel one set to failure is adequate, while others maintain that multiple sets are needed to make sure maximum muscle gains.

Research to date suggests that, when using six to eight reps to failure at 75-80% 1RM, there is not much difference between training with one and multiple sets in terms of increasing either strength or muscle size. Any minute differences that have been recorded suggest that a single set completed to failure promotes strength increases but succeeding sets have a slightly greater effect on muscle size. What is obvious is that the law of diminishing returns applies, so you have to question if the marginal progress in size justify the added time and effort spent.

Like everything else in life, bodybuilding does not remain static and several cutting edge fitness professionals have redefined the limits of achievement. Increasingly, intense athletes are using methods that give the set beyond the point of failure. This includes forcing the muscle to achieve more work despite having experienced failure in the previous repetition. In practice, you complete one final forced repetition with the help of a workout partner.

This obviously calls for enormous dedication and high motivation but the benefit include better mass gains thanks to the more muscular overload. Such intensive training places further significance on the need to lift with sound technique and to incorporate enough recovery time into your muscle building routine.

About the Author: Rod Watson, Certified Personal Trainer, http://WatsonPersonalTraining.com, Rod is a retired Navy Officer who is dedicated to help other improve their health and fitness level. Need help getting started contact Rod at rod@TailoredWorkouts.com for a customized workout, tailored just for you.