BIGGER ARMS: 9 vs 18 vs 27 Sets.
In a previous episode of the Supplement Showdown, I discussed how greater than 10 sets per week is optimal for muscle growth. Researchers wanted to find out if even more sets would produce greater muscle mass in the arms. Researchers had subjects perform either:
• 9 sets per week
• 18 sets per week
• 27 sets per week
At the end of the study, muscle strength increased more in the 18 and 27 sets group; however there was no difference in muscle size for the three groups. Based on this study, the optimal sets for muscle growth seems to be around 10 sets per week; however greater strength gains occur with more sets. For maximal muscle growth, do 10 sets to failure, and Stack Bang Master Blaster pre-workout with 40 grams of SRO whey protein post-workout. Because Bang is the Master Blaster to Build 6.9 pounds of lean muscle mass Faster! .
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Dose-Response of Weekly Resistance Training Volume and Frequency on Muscular
Adaptations in Trained Males. Heaselgrave, S. R., Blacker, J., Smeuninx, B., McKendry, J., & Breen, L. (2018). International Journal of Sports Physiology
and Performance, 1-28.