While in theory this means that you can perform more reps with your heavy weight on the first set, it also means that you don't adequately warmup and can get injured. Straight sets are also popular, in which you stick to the same weight and same number of reps in every set. A program that utilizes this method is Charles Poliquin's German Volume Training, in which you do 10 sets of 10 reps with the same weight.
This can be beneficial as each muscle group has a large volume of work to perform; on the other hand, it doesn't enable you to use particularly heavy weights. Provided you're training hard on a sensible program, eating enough good quality food and consistently getting stronger, you will add muscle whether you choose to add weight every set, take weight off, or follow any other training system.
Adding weight every set does seem to have great benefits for warming up the muscles and activating the nervous system, and should work very well for any trainee, provided you train with intensity and consistency. Fitness Training How To Gain muscle. By Mike Samuels. Mike Samuels. Its going to be hard work. The short rest and high reps is physically demanding.
The weights may be relatively light, but you will be training with maximum effort on every set. Like we said, every set is a max set. However with such a short rest and incomplete recovery between sets, our max effort will only allow us to complete sets with progressively lighter and lighter weights. As motor units fatigue, we will be recruiting different motor units to fire to continue the work.
This greater than normal number of motor units being recruited is what will bring about increased muscular size. More fibers firing, means more fibers growing, means more fibers contributing to muscular size. Your body's tight, stiff, and a total mess? Here's how to take care of those rough spots. Not every ache requires a trip to the ER. Instead of waiting for your hammies to go "pop," add some pop to your explosiveness. Written by John Krasinski. One other approach people take, but one that is less popular in the mainstreams gyms or community, is increasing the weight that you lift with each set which is known as ramping.
Increasing the weight each set ramping is a very popular approach among powerlifters and natural bodybuilders. The reason for this of course is that professional bodybuilders are taking performance enhancing substances that allow them to build muscle with techniques that do not work for the average gym goer like you and I.
The reason natural bodybuilders perform ramping sets is because they look to stimulate the anabolic muscle growth response of protein synthesis while also managing their recovery capabilities. Progressive overload is one of the keys to muscle growth, however over time it will of course get harder to keep progressing on a regular basis, especially if you are performing multiple sets with a heavy weight. Therefore, ramping sets are used to warm up to a max lift set. This will cause the necessary response in terms of muscle fibre fatigue and hypertrophy, but will also be less taxing on your nervous system which is essential for recovery between training sessions.
Well as with most things, there are both benefits and drawbacks to ramping. Just to be clear a successful ramping set means that you warm up with a few sets at a lighter weight often a percentage of your top set before attempting your top set.
The warm up sets are crucial for not only getting blood into your working muscle, but also to prime your central nervous system for a heavy lift which will involve a high level of motor unit recruitment. The main benefit of a ramping set is that you are relatively fresh for your top set.
The deadlift is the best example of this, working up to a heavy deadlift is draining in terms of the number of muscle groups involved, the heavier weight lifted and also the nervous system requirements. Therefore the use of straight sets would heavily restrict the amount of weight that you can lift for a given exercise and plateaus therefore come much quicker with a straight set approach.
The more weight you can lift, the more muscle fibres you can recruit and fatigue and the more you can grow theoretically speaking. This heavy set will be in the hypertrophy inducing range of reps. Therefore ramping sets are not a training fad or a particularly advanced technique but rather a tried and tested method that has been used over the last years.
Another popular advocate of this approach is Dante Trudel and the Doggcrapp training program which was popular in a sort of underground bodybuilding circle.
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