Editors Note: Here’s a guest article via Carl Juneau, PhD. Doctor Juneau is the developer of the Dr. Muscle App, which I recommended previously in a past article about how so many bodybuilders are stuck in the 70′s readers may recall. The app does a solid job of removing the guess work for people looking to utilize more modern approaches than typical – and less effective – linear training models. Feedback from BZ followers has been excellent.
How 2 Set Styles May Build Muscle In Half The Time By Carl Juneau, PhD.
How many sets do you do when you work out to build muscle? When you bench press? When you squat? 3 sets, right?
For most people, 3 sets seem just right. 2 sets… you’re leaving too much in the bank. 4 sets… it’s hard work. But 3 sets! Boom!
The problem with 3 sets is that they take a long time to do. If you take 1, 2, or even 3 minutes of rest between sets, you’ll spend up to 10 minutes training just one exercise. When you add up your other muscles groups, you can easily spend an hour and a half in the gym. Many guys do.
But what if I told you there’s a better way? 2 ways, actually! Ways to do your sets that let you build just as much (or more) muscle… in about half the time? Yeah! That’s right. These set styles build muscle in half the time because each set is the equivalent of about 3 normal sets. I’m talking about drop sets and rest-pause sets.
Let’s look at what the science says: