8 SET TRAINING, FOR INCREASES IN STRENGTH & MUSCLE MASS
(& EXAMPLE WORKOUTS)
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
When it comes to training for increases in strength and muscle mass the majority of people will find that 2 - 4 sets, working with mid-low repetition ranges (which anable you to use high resistances (70-80% of 1RM), cause the most amount of muscle damage, utilise the large fast twitch muscle fibres etc), produce the best results.
However, more advanced trainers will probably find that then have to push themselves harder to ensure continued overload, and subsequent progression.
During a study in 2011, several athletes were tested for 3 months to record increases in strength, muscle mass, and resistances used.
Using the barbell back squat, and resistances of 80% of their 1RM, they split the athletes into 3 groups; each group exercised using a different number of sets (1, 4 and 8 sets). To ensure each athlete worked to their maximum they also worked each set "to failure".
At the end of the study, each athletes 1RM was recorded.
Eventhough the 1 and 4 set groups had recorded positive results, the 8 set group were the most impressive; with an average maximal squat increase of 37kgs, compared to only 22kgs by the 4 set group and 18kgs by the 1 set group.
So, if you want to increase your overall strength and muscle mass in as little as 12 weeks, give 8 set training a try.
As with all other forms of training, it goes without saying that eating a healthy, balanced, nutritionally complete diet, ensuring proper hydration, getting adequate rest for recovery/repair etc are paramount to your results.
Stick to multi-joint compound exercises, which engage multiple muscle groups and allow you to use higher resistances; using isolation exercises for smaller muscle groups, to ensure all muscles groups are worked and to achieve a balanced body composition.
Ensure you work each exercise through a full range of motion, to engage the most muscle fibres as possible.
To get the most out of this training principle you must continue to work with loads which are 80% of your 1RM. Therefore, as your strength increases, test your 1RM every 3 weeks and make the necessary amendments to the resistances being used.
With regards to repetitions; as you must work all 8 sets 'to failure', if you've got your 80% 1RM resistances correct, you can only really expect to be working for 4 - 6 repetitions per set.
number of sets: 8
number of repetitions: "to failure"
resistances used: 80% of 1RM
Chest & Biceps
Barbell flat bench chest press
Dumbbell 30 degree incline chest flyes
Close grip chin-ups
Dumbbell Zottmann curls
Back & Triceps
Sternum Chin-ups
Suspension trainer T, Y, I, face pull, external rotation
Tricep bar close grip presses
Suspension trainer tricep pushdowns
Trapezius & Shoulders
EZ bar close grip upright rows
Incline bench prone dumbbell shrugs (use wrist straps to ensure that your grip doesn't fail before your trapezius does)
Dumbbell alternate front raises
Incline bench prone dumbbell lateral raises
Legs & Calves
Barbell front squats
Barbell deadlifts
Barbell soleus raises
Donkey raises
Calves & Core
Barbell calf raises
Barbell soleus raises
Oblique crunches
Ab wheel out/ins
