This is the first in a series of articles that we shall give you on what we term "Secrets of Strength and Development." Now of course there aren't any such things as secrets that have any superiority.
The real, genuine result-producing method of exercise and bodybuilding are generally known. However, they are often known to a certain few though available to all. Quite often, too, these so-called secrets are overlooked by many of us because we have not had them pointed out to us forcefully enough to impress upon our mind their superior values. Many of them have been used in regular training programs but have not been recognized because they were not analytically segregated where their true value could be determined.
The subject of our discussion this issue is not new at all as far as the bodybuilding game goes. In fact it is probably one of the first discoveries used for real results. Probably little importance was attached to the principle of Multiple Set Specialization in the early days of muscle exercise. It was just a case of "if a little is good, aa lot will be better." Of recent years more importance has been attached to this method because of the superior results and speed of muscular growth produced by it.
In its earliest application it was probably used on the press and chin more than on any other exercises as these were the most popular. A man wanted to press a lot or he wanted to develop big arms and the press and chin were about the only exercises he knew for the arms so he took a weight and performed as many presses as he could - perhaps 10 or so and then after a slight rest he pressed again as many as he could and so on until he could do no more or until he felt he had done enough. The same procedure was followed in the chin. The man got good results.
Then along came someone with a "100 Exercise" theory. Naturally a man did not have enough energy to perform more than one set of each exercise. You were supposed to perform several different types of exercise for each muscle for a "well-rounded development."
Many people are still under the impression that only by this method can one build a perfect physique even though most of our most perfect men are men who use but a few exercises in their program and perform several sets of each exercise. They do change their program from time to time but their variations are not as great as some would like you to believe. They all use a certain set of basic exercises that are well known to everyone with some particular favorite or two added. Naturally when a certain part of the body is below par special exercises are used for that part.
One famous teacher of a few years ago taught that to specialize on a certain muscle one should perform the exercise for that muscle - the biceps for instance. Then he should perform an exercise for another part of the body and then come back with another exercise for the biceps and so on for about three or four sets on the biceps.
It has now been found that it is best to continue the sets for the biceps until all sets have been performed on them. Here is the reason. First, by changing locations you are diverting your mental concentration - a very important element in body culture. Second, you are changing the direction of concentrated blood circulation. Also, you are diverting your flow of nerve force back and forth from one place to another. Other factors are involved also be we will bring no more to your attention than the above.
Now let us examine the modern method of specialization. We are still working on the biceps. We take a weight that we can perform 10 repetitions with. We do the curl for 10 reps with this. Our biceps are quite tired. We place the weight on the floor and perhaps shake our arms and stretch our biceps lightly towards the shoulder. This rest will last from 30 seconds to a minute. Then we take the weight and do another set of 10 reps. We may have reduced the weight 10 pounds for this or on the other hand we may have increased it 10 pounds if the first set was rather light (several methods of weight variations are used for different sets). Then another similar rest and then another set and another rest and a fourth set. This usually is plenty for the biceps.
They will feel swollen and will be congested with blood. You will find that much more tissue has been broken down and much more waste has been carried away than by the old method of one set and forcing yourself to the last possible rep. The slight rest between each set allows for the blood to carry away waste matter.
You will also find that you have acquired more mental control over the muscle and that you have developed that little-understood nerve force that activates the muscles to a greater degree than by the old system. This same system has been used for years for weightlifting training. The only difference being that in developing strength for the lifts lower repetitions were used.
We call this "specialization." That is what it is yet it is used nearly everywhere by even beginners in bodybuilding after the first break-in workouts have been passed. It is used on beginners because it gets results fast and this is what everyone wants. Why get them slow if you can get them fast and just as satisfactory if not more so. It can be used on every muscle and every set of muscles in the body. It is true cultivation of muscle tissue. It is a natural method and because it is natural it is effective.
It is the best method for most cases.
We must admit to exceptions where the One-Set System is best. We have given this set system in our course as advanced work. . .
. . . largely because we want all pupils to be well versed in the correct exercise procedure before they start this specialized work. Also, it must be worked into gradually. You should start with one set then add another set then another and another as you grow stronger, for remember, it is strenuous work and you must not force it too fast or you may go stale.
Just suppose you have six exercises and perform four sets of each. This is equal to 24 sets under the one-set system.
A few words regarding the number of repetitions to be used are in order here. Many instructors set a flat 10 reps for all sets. Others vary it from 8 to 15 for the various sets with different poundages being used. Both methods are effective if the in question is thoroughly worked. There is another group who prefer but 5-7 repetitions for each set and perhaps add another set. (We refer to movements for the upper body - for the lower body such as legs and back one should double the number of repetitions used for the upper body). This latter method is preferred by some of the most muscular and strongest men though it is not generally known. One man who is considered by many to be the strongest man who ever lived and is certainly one of the most muscular, used this method of several sets of from 5 to 7 reps years ago before the method was known to others in any general way.
The lower rep system is particularly valuable to those with low energy reserves and also to those who must work hard for their daily living.
We have brought you most of the information you need to know to apply this method to your training. Remember not to use too many exercises - 6 to 8 are enough. Change some of them every two months if necessary.
Enjoy Your Lifting!
