The question about the quantity of workout sets per exercise is rather important. Some sportsmen say that 1-2 workout sets till muscle ‘failure’ are enough for muscle building and all additional sets will only spoil it. Others are sure that an efficient weight training requires numerous workout sets. Who is right, after all? – Nobody is, as usual. The truth always lies somewhere in the middle.

There are people who need only 1-2 workout sets; there are others for whom 5 sets isn’t enough. It all depends on body type (genetic) and (even more often) on psychological features that allow an athlete to get ready for maximum efficiency in only few important workout sets. The absolute majority of people (and especially beginners) are not capable of such 100% exercise workout efficiency.

Besides it, even if you are a lucky man who can work effectively performing such a limited quantity of  workout sets, you’ll have to do at least two more sets to warm up (otherwise you’ll definitely traumatize yourself). Ligaments and muscles are to be warmed up before hard work; besides it, light-weight warm-up sets prepare not just our body but also our mental state for maximum efforts.

HOW MANY WORKOUT SETS PER EXERCISE PERFORM?

From a practical point of view, you shouldn’t run to extremes. You should do neither minimum nor maximum quantity of an workout sets: stick to the middle. For example, do 2 warm-up sets, then 3 basic ones – it’ll be enough for the first exercise. So, if your basic weight for 8 reps of Bench Presses is 160 lbs it’ll look something like this;

Bench Presses

80 lbs X 15 reps (warm-up)

120 lbs X 10 reps (warm-up)

160 lbs X 8 reps (the major basic set)

160 lbs X 6-8 reps (the 2^nd basic one)

120 lbs X 10 reps (the last basic one (‘pumping’)

The first two workout sets we complete with reduced weight and numerous reps. This technique assists safer and more efficient warm-up of muscles and ligaments. This warm-up is followed by the first basic set. It is the most important one. Try to increase the barbell weight for this workout set regularly. The following (the 2^nd basic) set is also a power one; it additionally stimulates your working muscles. Most probably, you won’t be able to complete the same quantity of reps in this set because you muscles are be rather tired after the previous one. The third (the last basic) set is the finishing one; here you should increase the quantity of reps in order to feel your muscles and pump them with blood to the maximum extent. To do it you’ll need to decrease the barbell weight because the working muscles are extremely tired.

What comes to the following (2^nd and 3^rd) exercises, we do not perform two warm-up sets with light weights because our muscles are already warmed up enough. We’ll need only one preliminary light weight set before basic ones in order we feel the movement biomechanics and get ready psychologically. For example, if our second exercise is Dumbbell Presses it can look like this:

Dumbbell Presses (40 lbs and 8 reps (our maximum)

20 lbs X 15 reps (warm-up)

40 lbs X 8 reps (the major basic set)

40 lbs X 8 reps (the 2^nd basic one)

30 lbs X 15 reps (the last basic one (‘pumping’)

Why do you need several basic workout sets? – That’s because you (being a beginner) cannot feel your muscles well and your psychological abilities cannot force them work properly. That’s why you’ll simply not be able to achieve 100% efficiency of a single set; but several sets will enable you to do all what’s to be done.

It is quite possible that you’ll learn how to train efficiently using only one workout set of high-intensity power work; but now the time hasn’t yet come. There are successful sportsmen who prefer workout with limited quantity of reps; and there are those who like multi-set trainings; but all of them started with the same time-proved workout sets methods like the one described above. I believe that you’ll be able to feel its efficiency as well.

Written by: Dennis Borisoff
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