This article looks at the influence of sets and repetitions on building muscle
What’s the deal?
If you lift weights, how many reps and sets should you do? Who decided on the standard 3 sets of 10, and why? Is there a benefit to doing repetitions to failure? Surely more reps is better for you, right?
What did they do?
89 participants took part in a 10-week, twice-weekly weight-lifting exercise training plan. The exercise was bicep curls using a weight equal to 70% of their maximum ability (1 rep max) and participants were split into 3 groups. Group A did 3 sets of 7 repetitions, Group B did 4 sets of 7 repetitions, and Group C did 3 sets of repetitions to failure.
What happened?
All groups had a similar increase in muscle strength over the 10 weeks, roughly a 27% increase. All groups had a similar improvement in muscle endurance too. Muscle thickness increased slightly in Groups B (4x 7 reps) and Group C (3x to failure), but not Group A (3x 7 reps), suggesting that more overall repetitions might mean more gains.
What can you tell me about the people?
All participants were female university students, with an average age of 22 years. They were of a healthy weight and the average BMI was 23.9.
What else should I know?
The overall number of repetitions was similar between Group B (4x 7 reps) and Group C (3x to failure), whereas Group A (3x 7 reps) performed roughly 25% less repetitions.
What will I do differently?
I am always tempted to perform repetitions to failure in search of quicker results, but it seems I would likely be causing unnecessary pain. Assuming this effect is the same for men, I now know I could achieve the same strength, endurance and size gains by throwing in an extra easy set. On the flip side, if I’m short on time, I know there is no harm in boshing out reps to failure!
Acknowledgements
This research was published in June 2017 by S Martorelli and colleagues from the University of Brasilia, Brazil.
This article highlights our personal take on their research, but there is so much more information available! Check it out here and see what you think!
Abstract Athlete 