The reps should be done in a controlled fashion so tension is placed on the muscles. Some use a 2 second count for the concentric (lifting) phase while others use a 20 second count. The key is performing QUALITY repetitions to a point of volitional fatigue.
One set IS productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need.ii)
General Guidelines to HIT BRIEF, HARD work done INFREQUENTLY.
When you're in the gym you want to focus your energies on only performing work that is productive, i.e., growth producing. In good form, you push yourself as far as you can go on every set. Now, by training this way you simply CANNOT do the marathon 2-3 hour workouts the "champs" say they do in the muscle mags.
One set IS productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need.ii)
General Guidelines to HIT BRIEF, HARD work done INFREQUENTLY.
When you're in the gym you want to focus your energies on only performing work that is productive, i.e., growth producing. In good form, you push yourself as far as you can go on every set. Now, by training this way you simply CANNOT do the marathon 2-3 hour workouts the "champs" say they do in the muscle mags.
