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of six exercises per workout for only one set per exercise! But wait; it gets better! Are you ready for this His repetitions were only two per exercise! To top it off, each repetition lasted a mere thirty seconds, or a total of one minute per exercise six total minutes of exercise per workout, for eighteen total minutes of training time per week Talk about a major reevaluation regarding the requisites for building massive muscles! He had been on multiple sets and steroids, but he was now even bigger than he was before as a result of doing only six total minutes of exercise per training session While this phenomenon may seem surprising, it is no bolt from the blue to students of muscle physiology In physiology classes students are taught that skeletal muscles hypertrophy more readily when they are taxed, or stressed, within their anaerobic pathways, which happen to fall within the fteen- to sixty-second time frame Any exercise that is carried on beyond sixty seconds utilizes more aerobic than anaerobic pathways Consequently, the participant s endurance is increased to the cost of the person s size and strength This either-or example of physiological bifurcation is known in physiology circles as the law of speci city Retrospectively, we can see that the training program of the Canadian Colossus had each set terminate at the sixty-second mark: two concentric and two eccentric contractions at fteen seconds apiece equals thirty seconds per rep, times two reps, which equals sixty seconds per set

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This total is just within the con nes of the anaerobic metabolic processes What does all this tell us about how to train our arms for maximum muscle growth First of all, it indicates that training more than three days per week is, at best, unnecessary Second, it suggests that performing a high volume of exercise for any bodypart is unproductive Such excessive exercise will make more of an inroad into your endurance reserves than into your size and strength reserves Should you then follow the aforementioned bodybuilder s routine of six total sets per workout with sixty seconds of continuous concentric and eccentric tension placed upon the targeted muscles Perhaps you would be wise to do so, as it seems sound from an exercise science perspective and it certainly yields impressive results As we have seen in past chapters, the absolute maximum number of sets that one should perform for any bodypart targeted for specialization is ve if you re a beginner, perhaps three or four if you re in the intermediate stage of development, and two if you re an advanced trainee These are maximum gures, remember You may require even fewer to actualize your muscular potential, but this can be objectively determined only by gauging your own muscular progress or relative lack thereof If you re progressing in terms of size and strength, then the sets are at the right number; if you re not, then reduce your number of sets

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