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Old 07-02-2024, 09:05 AM  
Retiree
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Originally Posted by TheLegacy View Post
Am I missing something by your comment?



Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.

As long as you take the muscle you are working to fatigue — meaning you can't lift another repetition — you are doing the work necessary to make the muscle stronger. And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670#:~:text=Research%20shows%20that%20a%20sin gle,sets%20of%20the%20same%20exercise.


Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts. While you may not see results right away, even a single strength training session can help promote muscle growth.

https://www.healthline.com/health/how-long-does-it-take-to-build-muscle#:~:text=Weight%20training%20for%2020%20to,c an%20help%20promote%20muscle%20growth.
Research is mostly useless for this stuff...they mostly pick people who never trained before or people who train a little and have no idea what they are doing...so they can easily gain some small amount of muscle doing whatever...even 15 reps. But if someone works out for over a year, those things become useless and muscles will need much more stimulus than that.

Bodybuilders are doing videos how they do 12 or more reps and people think thats the way to go, but they don't show the amount of drugs they take along with that. For most normal people, doing regular diets, who train 3-6 times per week, small amount of reps is the best. Old school pyramid was working 50 years ago and is still working now...increase weight with each set, until only 1-2 reps are possible. Easy and effective.
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