Maximizing Muscle Stimulation With Three-Sets Training

In the realm of physical culture, there is often confusion and disappointment when training systems fail to yield the desired results. This can be attributed to the various schools of thought that advocate for different training methodologies. This post aims to demystify these methodologies and provide a comprehensive understanding of how to achieve maximum muscle stimulation through an effective training system.

Understanding Traditional Training Methods

The traditional training methods focus on heavy load lifting aiming to achieve maximum muscle contraction during the last repetitions of each set. The underlying principle is that maximal contractions stimulate the destruction of myofibrils. According to the physiological principle of "supercompensation," these myofibrils are then rebuilt, stronger and more voluminous, leading to muscle development.

The Light Weights Approach

Contrary to the traditional methods, another approach involves the use of very light weights, with numerous sets and minimal recovery times. This method aims for total muscle saturation while avoiding recovery and replenishment of energetic substances such as Adenosine Triphosphate (A.T.P.), glycogen, and oxygen. The muscle eventually "blocks" due to the accumulation of lactic acid in the fibers. This method, based on the biochemical principle of the "Krebs Cycle," is closely linked to the body's recovery capacity.

The Three-Sets Training System

The "three-sets" training system is an effective method that combines the two aforementioned principles of the traditional and light weights approaches. This system involves choosing three different exercises for each muscle group and working successively with average rest breaks of 30 to 45 seconds. The exercises should be completely different from each other, each engaging a different group of muscle fibers.

The "three-sets" system brings together the two opposing theories, ensuring maximum muscle contraction and good saturation while avoiding congestion. This is achieved by using demanding loads without taking long breaks between sets to encourage proper and essential muscle recovery.

This system allows for total contraction in each series since the fibers were only partially engaged in the previous movement and are therefore able to perform as they are not congested by the effort just completed.

Practical Application of the Three-Sets System

This system involves performing three or four "three-sets" for each muscle group, with each set consisting of a number of reps. For instance, while training the biceps muscles, an athlete begins with "standing curls with a barbell" after the warm-up and works the muscle with a good load, progressively increasing it.

However, the athlete maintains a certain break between each series. By moving from one series of one exercise to another completely different one (but for the same muscle group), long pauses waiting for recovery are avoided, even while using demanding loads. This allows for intense work with minimal time commitment.

This kind of training is capable of producing excellent results, by ensuring optimal muscle contraction and an effective stimulus for growth while avoiding congestion and lactic acid.

In conclusion, the "three-sets" training system is a unique and effective method for maximizing muscle stimulation. It combines the principles of traditional heavy load lifting and light weights approaches, providing an effective stimulus for growth.