Are Continuous Sets Better For Muscle Building?
The techniques you use during an intense muscle building workout could definitely make the difference between you gaining weight fast (in the form of muscle, of course) or not seeing any response in your physique.
One of the techniques that many people perform differently is continuous or non-continuous sets during a workout. There are some that will perform a set, only allow themselves a very specific amount of time to rest, then perform the next set, etc. For example, they tell themselves that they’re only going to let themselves rest 1 minute between each set, regardless if their muscles are ready or not. They feel that this forces the muscle to have to “adapt” to performing more sets in the same or less amount of time, even though this eventually requires them to have to lower the amount of weight they use after each set.
The other group, however, will perform a set, then will rest however long it takes them to recover to be able to use the exact same amount of weight as the set before. They, in turn, feel that this is more effective for muscle building because it allows them to use a higher amount of weight throughout the course of the workout routine.
So in the case of sets, one group is forced to lower the amount of weight they use after every set, yet perform more sets in the same or less amount of time, while the other group could care less about how long they’re resting in between sets, so they use the same amount of weight for all sets, yet it takes them longer to perform all sets.
To clarify it even further:
Let’s say that both groups are to complete 10 sets for 10-15 reps per set for chest in today’s workout program. One group is only going to allow themselves to rest 1 minute between each set. Yet, they see that in order to be able to do 10-15 reps on each set they’re going to have to lower about 20 pounds of weight after every set, on average. They are able to complete all 10 sets in 15 minutes total time, and they’re weight drop every time, such as 200 pounds set 1, 180 on set 2, 160 on set 3, etc.
Now, the other group, also performing 10 sets of 10-15 reps per set, will stay at the same weight of 200 pounds for all 10 sets, so they are going to rest however long it takes them to be able to stay within the 10-15 rep range on each and every set. So, they lift 200 pounds throughout the entire workout (more than the first group), yet instead of only taking 15 minutes to complete all 10 sets, like the first group did, it takes them 30 minutes, since they are resting much longer between sets.
Well, they are getting two completely different responses. So, which one of the two methods is more effective for muscle building purposes?
Good question, I feel. Tune in for my next article to read my take on this…