TRAINING TIP OF TODAY BY DRONACHARYA BHUPENDER DHAWAN SETS The small muscles need less exercise and big muscles need more exercise. Generally in the Basic Training Program (BTP) We recommend doing 4 sets of each bodybuilding exercise, except where otherwise specified. we believe this is the best system for several reasons: 1. You need to do minimum 4 sets to have the volume of training essential to fully stimulate all the available muscle fiber. More sets per exercise will lead to risk over training. 2. 4 sets per exercise, for a total of 12 sets per body part in the BTP. and 20 sets in Advanced Training,enable a sufficient variety of exercises to work all the areas of a body part upper & lower back, e.g.,outerside sweep of lats and inner back. 3. Experience has proved that the maximum amount one can handle allows one to just make it through 4 sets of an exercise will stimulate the muscles and make them grow. FIRST SET: a warm-up set with a lighter weight; 15 repetitions or slightly more. 50- 60% of your total lift. SECOND SET: add more weight so that the muscles fail at about 10 to 12 repetitions. 60-70% of your total lift. THIRD SET: add more weight to bring the failure point down to 8 to 10 repetitions.70-75% of your total lift. FOURTH SET: for maximum strength, add enough weight so your muscles fail after only after 6 repetitions (power set). 75-80% of your total lift.
Posted on: Wed, 24 Sep 2014 03:37:44 +0000
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