What is a hard set?

If you want to increase the size and strength of the muscles, you have to sufficiently tax muscles during exercise to maintain a small amount of damage, which then repairs the body, thereby increasing the muscles and stronger than before. A hard file is one set of repetitions that tires your muscles and pushes them to the limits of their ability, often known as a "failure" point. When performing a hard set, it is important to follow some safety measures to avoid injury.

Many exercises who want to build larger and stronger muscles make two or three hard sets scattered during exercise, but not enough to cause injury and with sufficient time in between to facilitate partial recovery. Others can perform only one hard set to practice muscles without the risk of overtraining. Most people who are serious about muscle construction are usually trying to make several hard sets to achieve the maximum amount of fatigue -bitch all muscle fibers.

If you want to make a hard set, first determine the number of reps or repetitions, you want to finish on the set. Most women and several men try to make 12 to 15 reps on a toning set and tightened muscles without building them larger, but for a heavy set, it is probably better to focus on a maximum of eight to ten repetitions, maybe less. Next, select the amount of weight you need to lift to reach the muscle failure point in the last few repetitions. A regular set may be more improved at the end, but you can achieve your repetition target without too tension. During the hard set you should really fight and almost could not lift the weight at the end.

Make sure you practice the right form for the exercise you do, and use an observer to avoid serious injuries when weightlifting. Observers can be very important during the hard set because because you try to technice if you push your muscles to fail, you canaccidentally reduce the weight or you will not be able to lift the weight of yourself. In addition, proper heating before exercise, especially if you plan to make a hard set, may mean the difference between small beneficial tears of muscles that cause muscle hypertrophy and large, painful, weakening muscle or tendons.