Stop Doing "3 Sets of 12" To Build Muscle (I'M BEGGING YOU!)
ATHLEAN-X™・10 minutes read
Performing dumbbell incline bench press with 12 reps in 27.3 seconds may not be optimal for muscle growth; creating tension through controlled reps is crucial, with ideal timing of 2-3 seconds eccentric and 1 second concentric for sets of 12. Prioritizing tension and effort over hitting a specific rep count is key for muscle growth, regardless of the number of sets or reps performed.
Insights
- Proper timing and control during reps are crucial for muscle growth, with ideal timing being around 2 to 3 seconds eccentric and 1 second concentric, totaling 48 seconds for a set of 12.
- Prioritizing tension and effort over hitting a specific rep count is essential for muscle growth, emphasizing the importance of controlled repetitions and muscle stimulation rather than fixating on rigid numbers like three sets of 12.
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Recent questions
How should I perform dumbbell incline bench press?
With proper timing and control for muscle growth.
What compensates for lighter weights in sets of 12?
Mechanical tension or eccentric muscle tension.
What is the ideal timing for reps in a set of 12?
Around 2 to 3 seconds eccentric and 1 second concentric.
Why is controlled repetition crucial for muscle growth?
To ensure muscle growth and longevity in the gym.
How should I approach programs prescribing three sets of 12?
With flexibility, prioritizing effort and muscle stimulation.
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Summary
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Optimal Muscle Growth Through Controlled Repetitions
- Jesse performs a set of dumbbell incline bench press with 12 reps in 27.3 seconds, which is too short for muscle growth.
- The focus should be on creating tension in the muscles for growth, achieved through proper timing and control during reps.
- Mechanical tension from heavy loads or eccentric muscle tension from controlled lowering can compensate for lighter weights in sets of 12.
- The ideal timing for reps is around 2 to 3 seconds eccentric and 1 second concentric, totaling 48 seconds for a set of 12.
- Controlled repetitions are crucial for muscle growth and longevity in the gym, regardless of rep range.
- Fixating on completing three sets of 12 can lead to sacrificing form and tension for the sake of reaching a specific number.
- It's essential to prioritize tension and effort over hitting a specific rep count, as muscle growth can occur with varying rep ranges.
- Programs prescribing three sets of 12 should be approached with flexibility, focusing on effort and muscle stimulation rather than rigid numbers.
