When it comes to physical training, many people often feel confused and disappointed when their workout routines don’t produce the results they want. This happens because different training methods offer various approaches. This article aims to clarify these methods and explain how to effectively stimulate muscle growth through a robust training system.
Understanding Traditional Training Methods
Traditional training focuses on lifting heavy weights to achieve maximum muscle contraction during the last repetitions of each set. The idea is that these intense contractions break down muscle fibers, which are then rebuilt stronger and bigger according to the “supercompensation” principle, leading to muscle growth.
The Light Weights Approach
On the flip side, another method involves using very light weights, performing numerous sets with minimal rest in between. This approach aims to saturate the muscle fully while preventing the recovery of energy substances like ATP, glycogen, and oxygen. Over time, the muscle “blocks” due to lactic acid buildup. This method is based on the “Krebs Cycle,” which is directly related to the body’s recovery abilities.
The Three-Sets Training System
The “three-sets” training system effectively merges the traditional and light weight approaches. It involves picking three different exercises for each muscle group with rest breaks of about 30 to 45 seconds. Each exercise targets various muscle fibers differently.
This system ensures maximum muscle contraction and good saturation without causing congestion. It achieves this by using challenging weights without long breaks, promoting essential muscle recovery.
With this system, each set allows total contraction since the fibers were only partially engaged in the previous exercise and aren’t congested from the effort.
Practical Application of the Three-Sets System
To apply this system, perform three or four “three-sets” for each muscle group, with each set comprising multiple reps. For example, if you’re training biceps, start with “standing curls with a barbell” using a good load and progressively increase it after warming up.
Keep a short rest between sets. By switching from one exercise to another targeting the same muscle group, long recovery breaks are avoided, even with heavy loads. This method allows for intense workouts in a short time.
This type of training can yield excellent results by ensuring optimal muscle contraction and effective growth stimulation while avoiding congestion and lactic acid buildup.
In summary, the “three-sets” training system is a unique and effective method for maximizing muscle growth. It combines traditional heavy lifting and light weight approaches to provide a potent stimulus for muscle development.
