Exercise: Do you think this exercise technique will build muscle?!
Question: Exercise: Do you think this exercise technique will build muscle?
You do about 4 exercises per muscle.
First exercise you do 3 sets, 20 reps, with about 30 sec rest between
Second exercise, 3 sets, 15 reps, with about 45 sec rest in between
Third exercise, 3 sets, 10 reps, with 1 min rest
Fourth exercise, 3 sets, 6 reps with 1 min 20 sec rest.
Each set it should really burn and you should just barely complete the set.
I am trying this to build muscle specific in my chest. I am not so worried about strength gains at the moment since i only trained for strength up till recently.
Any other suggestions or techniques welcome for building muscle.
Answers:
No, your plan would result is too much training. Art Jones, the inventor of Natulius and his Dr. Ellington Darden and read about their HIT training, you'll find they trained thousands of athletes at their training center in FL using just one set per muscle group. They were both "bodybuilders" but not the ignorant roid freaks that Joe Weider's west coast "school" of bodybuilding cranked out with their crappy magazine, rigged IFBB contests, and junk supplements. It's unfortunate that the Weider way involved a lot of promotion to sell crap equipment, supplememts, and magazines using guys like Arnold (this guy --> http://i99.photobucket.com/albums/l309/m… ) and resulted in the common wannabe teenage male believing in the wrong way to build muscle instead of the better way which is used by professional athletes, Olympians, etc.
In bodybuilding, less is often more. Over-training is the most common reason for poor growth. And your plan to work a muscle with 12 sets is crazy because you'll just over-train. It is not the number of sets that makes muscle grow as much as it's the intensity of the first set. Done properly, all you need is one set.
I train by doing two anaerobic workouts every 5 days with 16-20 exercises per workout and one set per exercise. In other words, I never repeat the same exercise in the same workout. That way I can work different parts of the same muscle group and even different parts of the same muscle. For example, it takes a minimum of three exercises to train the biceps using free weights. And, I've found over 40+ years or working out that more sets isn't going to help me.
In general it's more important to make each set count than to crank out set after set. Check out the following video. It's not a very good example but there isn't much of Darden's technique on YouTube. Go here --> http://www.youtube.com/watch?v=kw9-F0Ix_…
Now watch this one from Scooby ---> http://www.youtube.com/user/scooby1961#p…
Good luck and good health!!
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