My friend taught me a way to train which is called the "Power Set".?

Question

I have tried it for once using a 10kg/4rep/3set but it doesn't seems to work... Somehow, my muscles did not bulge like the previous Strength Resistence Training I have did... What has went wrong? I wanted to get big...

I am skinny!!! Underweight!!! If i could carry 10kg for 4 reps - this would exhaust me out!!!

Answer 1

Everybody have a different body, so the workout that works for your friend may not necessary work for you. You need to get a physical trainer to compose something for you

Answer 2

I am a Certified Trainer and bodybuilder with over 20 years experience.

What exercises are you using for this workout scheme? Performing 4 rep/3set exercises using only 10 kg is not going to produce any growth; that's a minimal load even for very small muscle groups much less for large muscles like quads or lats. Furthermore, I would not classify any set that uses a mere 10 kg of weight for 4 reps as a "power set"; most bodybuilders would not even call that a warm up set. Also, if you've discovered a workout program that causes you to "bulge" with massive muscles in just one workout you've apparently discovered something that bodybuilders, nutritionists, scientists and exercise physiologists have not!! Not likely, my friend.

Resistance training must be intense and progressive in order to build any appreciable muscle mass. Performing the same reps with the same weight week in and week out will not build muscle. Your Central Nervous System and muscles adapt very quickly to any given workload. Each workout MUST progress beyond the last in order for you to see consistent gains. That means either lifting the same weight for more reps, lifting more weight or completing the same workout in less time. The name of the game when it comes to building size and strength is Progressive Overload. Your body will not build larger muscles if you train with light weights or low intensity levels that are already well within its ability to cope with.

A book you will find very helpful and informative is, "Power Factor Training", by Peter Sisco and John Little. They explain simply but thoroughly how to build size and strength in the quickest way possible using correct (and progressive) weight training. Their methods can then be adapted to any type of weight training program you use once you understand the principles behind the process. They also have a series of books entitled "Static Contraction Training" that is very good.

I'm sure your friend was trying to be helpful but unfortunately his training recommendations have no basis whatsoever in bodybuilding science. Read the science, apply it, and then watch how fast you grow! Don't forget proper nutrition either. You can't grow muscle if you are not giving you body adequate nutritional support and plenty of rest.