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Kategori :	Body Builder Or Fitness
Artikel :	The Best Combination For Muscle
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How is actually the role of weight addition or combination between set and repetition which is the most effective to fasten the muscle building?

Milo, a Legend from Crotona

Once in a time, the concept of weight addition was born from a legend, a story about a Greece hero named Milo from Crotona. Milo is almost as popular as Hercules because of its strength. The famous one is about how Milo trained himself. Milo always exercised since he was young in order to reach his dream to be a wrestling champion in Olympiad. In every of his exercise, Milo did an unique tradition, he run around the broad stadium with carried on a lamb on his shoulder. Milo did it everyday.

In his first exercise, that lamb was just a small and light little lamb. But by time, that lamb grown up become a big, heavy lamb. Milo of course became stronger because he carried on a growing lamb. Finally, Milo could run easily carried on a big lamb and became an Olympiad champion continually for 6 times.

And the Big Question is…

That’s how the concept of weight addition was born and inspired the rules of set and repetition. The point is, if we want to add our strength or build our muscle, then we have to keep increase the difficulty level or weight that we usual use to exercise. When you workout, you use a series instruments from barbell, dumbbell, or weight machine which you can choose the weight by yourself. But, is it that easy to arrange weight addition for every set of your exercise?

You need to know that muscle will naturally modify themselves to become stronger after trained. And if you stop at a level of weight then this process will also stop according to your latest weight level. So, don’t let it happen to you who still want to build your muscle.

These three methods will explain how the technique, style, or more exactly is the combination from increasing the effective workout based on set and repetition when you feel that usual weight addition and less repetition method is no longer worked for you. These 3 methods have proved to be the most effective ways to build your muscle mass continually.

Method-1: Regular Repetition, Add Weight

This first method actually can be said the heaviest but also the most effective. Do it by increasing the weight in every set and don’t change the repetition. As an example:

1st set: 8 repetitions with 40 kilos weight

2nd set: 8 repetitions with 42,5 kilos weight

3rd set: 8 repetitions with 45 kilos weight

Remember, the key of this method is your starting weight. You have to use starting weight which is the heaviest for you. While the weight addition for every set is only for about 1-2,5 kilos. Surely, you will get usual with the last weight and automatically will increase your weight.

Method-2: Add Repetition, Regular Weight

This 2nd method is done by increasing the repetition every set while the weight isn’t change. As an example:

1st set: 45 kilos for 6 repetitions

2nd set: 45 kilos for 7 repetitions

3rd set: 45 kilos for 8 repetitions

It’s the same with the 1st method. This method also has to use your heaviest weight. This method actually is easier but you must remember these two important things. First, to get optimal strength addition and muscle mass size, actually it will be more effective by doing a fewer repetition (3-12 reps) with maximal weight. With more repetitions, you actually don’t get strength addition but just increase a better muscle resistance. That’s why, don’t because you feel that this method is easier then you just increase repetition until hundreds times. That way will make you tired and won’t build your muscle.

Second, you have to keep increasing your weight. After 3-4 times exercising, when you feel that your weight is no longer heavy, don’t satisfy quickly. If you want your muscle keep built, well then you have increasing your weight again.

Method-3: More Volume Exercise

Volume exercise is like this: if you want to do 3 sets of 10 reps with 10 kilos weighthen it is said that you have volume exercise for 300 kilos. Correctly, this is count from 3 sets multiply 10 reps multiply it again with 10 kilos weight.

Well, this method is done by increasing your set while your weight and repetition for every set are no need modification. As an example:

1st exercise: 3 sets with 20 kilos weight for 10 reps (600 kilos volume)

2nd exercise: 4 sets with 20 kilos weight for 10 reps (800 kilos volume)

3rd exercise: 5 sets with 20 kilos weight for 10 reps (1000 kilos volume)

This 3rd method is maybe will take a long time, knowing that you just do one style for exercise for more than 12 sets. It’s the same with the 2nd method, you also have to increase your weight when the last weight in your next session exercise is felt lighter.

You can choose from these 3 methods to continue building your muscle mass. But if you already chose a method, don’t easily change to another method in the next day. Be discipline by working out with the same method as long as possible until you can see and feel the improvement on your body. Remember that the muscle improvement also need high qualified protein intake.