10 to 10 training program reviews. Once again about the number of repetitions

Tags: for weight, for experienced, 3 times a week, split

Who is the program for: for those who are ready to train really hard, are prepared to have to buy clothes 2-3 sizes larger, for those who can perform most exercises technically competently.

About the training methodology

German Volume Training (GVT) became famous thanks to the coach of the German weightlifting team, Rolf Feser. Rolf trained his team in this program during the off-season to recruit muscle mass.

In 1996, after an article by Canadian coach Charles Poliquin, NOT experienced, in fact, a rebirth. Charles rethought the idea of ​​NOT and presented his own version of the program, based on the work of antagonist muscles in supersets.

Principles of German volume training from Charles Poliquin:

• Choose basic exercises that involve the maximum possible number of muscles, or vice versa - technically complex exercises.
• Perform 10 sets of 10 repetitions for each main exercise.
• For the main exercises (10x10), rest no more than 90 seconds. When performing assistance exercises, rest even less, about 60 seconds.
• Work your antagonist muscles.
• Increase the working weights only when you can perform “clean” 10 sets of 10 repetitions. Do not work to muscle failure.
• Start easy. Use a weight that you can do 20 reps with. This is approximately 60% of your one-rep max.
• Don't forget about auxiliary exercises. The amount of work in them is less than in the main exercises. Perform 3 sets of 10-15 repetitions.
• Training frequency. Ideally, each muscle group should be worked out once every 4-5 days.
• Nutrition. To recover from workout to workout, you need to eat a lot.

Training strategy

The training process is built on the principle of split training, and the participation of antagonist muscles.

Example classical cycle NOTE:

• Day 1 – pectoral and back muscles,
• Day 3 – rest,
• Day 4 – arms and shoulders,
• Day 5 – rest.

Natural athletes with a lack of calories and sleep may notice a decrease in performance and lack of recovery.

If this happens, try structuring the cycle a little differently.

Example of one loop:

• Day 1 – pectoral muscles and upper back,
• Day 2 – legs and abdominals,
• Day 3 – rest,
• Day 4 – shoulders and lats,
• Day 5 – biceps and triceps,
• Day 6 – rest,
• Day 7 – rest.

Training based on the NOT principle is divided into two phases:

• Phase 1 lasts 6 cycles and contains 10 sets of 10 repetitions.
• Phase 2 lasts 3 cycles and contains 10 sets of 6 repetitions each. Moreover, the weight for the approaches should be such that you can perform 12 repetitions.

The idea of ​​such cycling is very simple - a phase with a large volume and medium intensity is replaced by a phase with less volume and less intensity.

Training according to the NOT system

Phase 1. 6 cycles.

• Bench press, 10×10,
• Upper block pull, 10×10.

• Dumbbell curls lying down, 3×15,
• Bent-over dumbbell row, 3×15.

Day 2. Legs and abs

Superset, main exercises, rest 90 seconds.

• Squats with a barbell on the shoulders, 10×10,
• Leg curls in a lying machine, 10x10.

Superset, auxiliary exercises, rest 60 seconds.

• Raising the body from a lying position, 3×15,
• Standing calf raise, 3×15.

Day 3. Rest.

Day 4: Arms and shoulders.

Superset, main exercises, rest 90 seconds.

• Dips, 10×10,
• Barbell curl, 10×10.

Superset, auxiliary exercises, rest 60 seconds.

• Standing dumbbell raises, 3×15,
• Bent-over dumbbell raises, 3×15.

Day 5. Rest.

Phase 2. 3 cycles

Day 1. Pectoral muscles and back muscles

Superset, main exercises, rest 90 seconds.

Dumbbell press on incline bench– 10×6,

The thrust of the upper block is 10×6.

Superset, auxiliary exercises, rest 60 seconds.

Dumbbell curls lying down – 3×12,

The thrust of the lower block is 3×12.

Day 2. Legs and abs

Superset, main exercises, rest 90 seconds.

Classical deadlift– 10×6,

Bend legs in a lying machine – 10×6.

Superset, auxiliary exercises, rest 60 seconds.

Crunches on upper block– 3×12,

Seated calf raises – 3×12.

Day 3. Rest

Day 4. Arms and shoulders

Superset, main exercises, rest 90 seconds.

Bench press narrow grip– 10×6,

Barbell curls on a Scott bench - 10x6.

Superset, auxiliary exercises, rest 60 seconds.

Standing dumbbell raises – 3×12,

Sitting bent over raises with dumbbells – 3×12.

Day 5. Rest

Read before training:

We increase “pure” muscle mass using the training method “10 Sets of 10 Reps”

This method has been used in bodybuilding for years to overcome plateaus and gain “clean” muscle mass. The method has been used with great success by famous bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger.

Even today, many elite trainers, such as Charles Poliquin, are proponents of this method and use it to Olympic athletes when they need rapid increase"pure" muscle mass. I myself have been convinced more than once of the effectiveness of this method. He never stopped producing great results.

The 10 Sets of 10 Reps method has been tested by time and proven to be the best method in increasing muscle mass by exhausting muscle fibers. To succeed in this technique, you need to choose the right exercises and weight. The rest between sets should last no more than a minute, otherwise the technique will simply be useless. The goal of the program is to use the same weight for all 10 sets and perform 10 reps on each set. You will notice that as fatigue sets in, the sets become increasingly difficult. You may not be able to complete all 10 sets of 10 reps. If this is the case, then start reducing the weight as soon as you do a set of less than ten reps. Once you've completed all 10 sets and all 10 reps of each, it's time to increase the weight.

How many exercises should you use in the 10 Sets of 10 Reps program?

Is there a need to use other exercises if you have done 1 exercise using the “10 Sets of 10 Reps” method? I always like to include a second exercise for large groups muscles, but it is more of an isolation exercise and I do it with 3 sets of 10-12 reps.

NOTE: When starting a superset, you perform 10 reps on the first exercise, then immediately perform 10 reps on the second exercise, without rest. Now rest for 1 minute. This counts as 1 approach.

WORKOUT #1 - LEGS

Superset:
Barbell squats 10 sets of 10 reps (no rest)
Leg curls 10 sets of 10 reps (1 minute rest)

Superset:
Leg extension 3 sets of 10-12 reps (no rest)
Deadlift on straight legs 3 sets of 10-12 reps (1 minute rest)

Standing calf raises 10 sets of 10 reps (1 minute rest)

WORKOUT #2 - CHEST/BACK/ABS

Superset:
Incline bench press 10 sets of 10 reps (no rest)
Pull-ups 10 sets of 10 reps (1 minute rest)

Superset:
Lying dumbbell flyes 3 sets of 10-12 reps (no rest)
Lower block rows 3 sets of 10-12 reps (1 minute rest)

Hanging Leg Raises 10 sets of 10 reps (1 minute rest)

WORKOUT #3 - SHOULDERS/BICEPS/TRICEPS

Barbell rows to the chin 10 sets of 10 reps (1 minute rest)

Bent-over dumbbell flyes 3 sets of 10-12 reps (1 minute rest)

Superset:
Barbell curls 10 sets of 10 reps (no rest)
Dips 10 sets of 10 reps (1 minute rest)

Training Frequency

I recommend training each muscle group 2 times a week. Therefore, WORKOUT #1 should be performed on Monday and Thursday, WORKOUT #2 on Tuesday and Friday, WORKOUT #3 on Wednesday and Saturday. However, this training frequency is best suited for endomorphs, people with slow metabolisms and a faster recovery process.

Mesomorphs (people who naturally have lean muscle mass and a low percentage subcutaneous fat) you should execute this program as follows:

Day 1 - WORKOUT #1, Day 2 - rest, Day 3 - WORKOUT #2, Day 4 - rest, Day 5 - WORKOUT #3, Day 6 - start the cycle again with WORKOUT #1. In this sequence, each muscle group is pumped once every 5 days. This program also provides good recovery for those of you who work or study a lot and cannot afford to be in gym 6 days per week.

For ectomorphs, or hardgainers (people with fast metabolisms who have difficulty gaining muscle mass), it is best to train every other day. If it is not possible to exercise on the weekend, then you should do WORKOUT #1 on Monday, WORKOUT #2 on Wednesday, PROGRAM #3 on Friday.

When to change

Once you've completed each workout 6 times, it's time to make some changes. Namely: start using heavier weights and fewer sets. A good program would be one that uses 5 sets of 5 reps with a variety of compound exercises.

Nutrition Tips

Remember, to get the most out of this program, you must eat well! Training provides the spark for muscle growth, while food provides the raw materials needed to reap the benefits. To get more detailed information for the best diet to follow, please take a look at my article Building Muscle.

Rest and Recovery

Remember that muscle mass only grows when you rest, not when you're in the gym. So make sure you get your 8 hours or at least 7 hours of sleep and make up for the lost hours by sleeping in on the weekends. By ignoring your rest needs, you condemn yourself to chronically low energy levels and contribute to a hormonal environment that increases the hormone cortisol (breaks down muscle) and decreases testosterone (produces muscle).

For more information on how much sleep you need, what steps to take to ensure a good night's sleep, and sleep-related illnesses, take a look at my following articles:
Sleep Cycle
Find out what the 4 phases of the sleep cycle are and how much sleep on average you should sleep each night for maximum results.

4 Rules for Ensuring a Good Night's Sleep
Learn about 4 principles you can follow to ensure good sleep.

8 Diseases caused by sleep disorders
Find out about 8 diseases that are caused by sleep disorders.

Conclusion

If you are ready to change your training routine, give this program a chance and as long as your nutrition, supplements and rest are in order, it will not let you down and will give you what you are looking for.

If you go to the gym for a specific purpose, you should adhere to an appropriate training pattern, or in simple terms, a program. And the program implies not only a set of exercises, but also how many approaches to do for mass, endurance, strength or relief, as well as how many repetitions should be in each of these approaches. Depending on what result you want to achieve, these values ​​will differ.

Why follow the rules

Sets and repetitions are an important part of training.

In order to increase the effectiveness of training and achieve certain results, the entire training process is divided into rest and work. Each muscle needs to be worked several times, giving it time to rest. Such cycling is necessary for the muscles to work as efficiently as possible.

If you just take a barbell and do the maximum number of repetitions, it will not bring much effect. Endurance and strength will increase too slowly from such an ineffective waste of the body's physical resources.

If you do, for example, 10 repetitions and go to next exercise, there will be no progress either. The only thing you will get is a “preventative” load on the muscles. This approach is only useful if you do exercises in the morning. The goal of this method of doing exercises is to maintain the muscular and circulatory system in a normal state and nothing more.

But the most effective option is to first load the muscle, then give it a rest, repeat this until the desired degree of depletion of its resource. The rest period should allow the muscle to restore its energy reserves for further work. However, if this interval exceeds the time after which the muscle begins to “cool down,” such a break can lead to injury.

Typically the rest lasts from 30 seconds to 4-5 minutes. We’ll tell you later how to individually choose this time for you.

Thus, sets and repetitions are needed to achieve best result from training.

The reps and sets you perform depend on your training goals and training weights accordingly. There is a completely natural logic here: the higher , the fewer repetitions you can do with it.

That's not all: what more weight, the longer you need to rest to do the next set.

Different goals - different number of repetitions

You need to understand how many sets and repetitions you need to do in different situations.

For example, a bodybuilder must know the number of repetitions for muscle growth, that is, how many repetitions to do for mass (if he is gaining weight), and how many approaches and repetitions to do for relief (if he is drying out).

The number of repetitions per set depends on what you want to get out of your training.

1. To increase strength, usually perform 2-4 repetitions per set. In this case, the weights are taken to be large, close to the maximum.
2. To gain mass, the athlete needs to perform 5-10 repetitions. The working weight will be less than when working on strength, but still quite significant. The number of repetitions per mass should not be large. Often mass and strength gains are designated as separate training sessions. Although force grows along with mass, mass does not always follow force. It happens that a small amount of muscle volume is more effective than pumped up mountains of muscles. You can encounter this in your life - it all depends on what percentage of muscle fibers are involved in the work.
3. When working on relief or losing weight, it is important to burn a lot of energy from fat. A large number of repetitions with medium and light weights will allow you to do this. Do 15-20 repetitions until your muscles start to burn.

Please note again that for optimal training you need to adequately select working weights. You need to ensure that with this weight you can do exactly the planned number of repetitions. If you can't do even 1 extra repetition, that would be ideal. In practice, this rarely happens, so don’t despair.

It is also worth mentioning how many repetitions are done per mass when increasing the working weight. Everything is simple here. When switching to a new weight, first perform the minimum number of reps in the range with it (that is, 5), and then increase to the maximum (up to 10).

When to increase quantity

There are times when a person participates in competitions where the maximum number of repetitions is required (for example, in CrossFit). Here you need to train for quantity. You will have to forget about how many reps and approaches to do for mass, relief, or anything else.

So, how to increase the number of repetitions. Here are a couple of techniques:

1. First, you need to work for maximum repetitions with good rest. Naturally, in each subsequent approach you will have fewer repetitions than in the previous one.
2. The second technique is various “ladders”. For example, increasing working weight and working to the maximum in quantity. Or you can choose a specific weight and do 50 reps with it. Then increase the weight and do the same number of repetitions. One day there will come a time when your muscles will no longer be able to perform a single repetition.

Approaches

Everything is clear about repetition. But with how many approaches to do, the situation is more complicated.

A set is a continuous exercise. For example, even one repetition can be called a set. When you put the bar down, the approach is over and rest begins. Then, when you start doing the exercise again, the next approach will begin.

So, the number of approaches is also selected individually. It will be very good if you find your own minimum. That is, such a number of approaches for each exercise that will not allow you to degrade in muscle terms, and even better, will give you the opportunity to grow further.

• So, what to do to grow muscle mass: perform 3-4 approaches, not counting the warm-up ones.
• The same number of approaches should be done to lose weight. Warm-up in this case can be comprehensive for the whole body before starting the workout.
• And to increase strength, it is better to perform a couple more approaches.

As you noticed, the number of repetitions decreases, and the approaches increase.

Rest time between exercises

The standards say to rest for 45, 60, 90 seconds. But blindly following your stopwatch is stupid. Of course, from an anatomical point of view, all people are similar, and their bodies function in the same way. But every person has his own physical features. This manifests itself in differences in recovery time, speed of mass gain, and strength. Thus, we are all similar, but still different.

Your task is to develop your own time limits based on the standards.

The standards are:

• To gain muscle, rest for 60–90 seconds.
• To lose weight, try to rest for a minimum amount of time.
• And when you work on strength, you can rest for three or five minutes. Be guided by your feelings. It is important to allow the muscles to recover, but to begin the next set before they cool down.

Based on these numbers, be guided by your feelings. If after the next rest you cannot do even 2-3 repetitions, although 10 are planned, you have taken heavy weight or they just had very little rest.

For a beginner or an athlete after an injury

After long break or when a person first comes to work out in the gym, you need to train in an easy mode. This means not only light weights, but also a reduced number of approaches.

Beginners who come to lift iron for the first time are recommended to start with two approaches for each exercise. You can immediately do as many repetitions as required.

Experienced athletes themselves know what is best after a break, so there is no point in recommending anything to them. If you don’t have enough experience to decide on this, do two approaches in the first workout, three in the next and then according to the usual program.

By the way, in a warm state, muscles do not feel damage so well. Gap muscle fiber will clearly identify itself only when your muscle “cools down”. Until this point, other than minor discomfort, you may not feel anything.

This phenomenon is dangerous when you decide to do several additional approaches. The muscle is torn and damaged. During training, naturally, you cannot notice this. Therefore, a fanatical race for the number of approaches is dangerous to health. Observing your own body will help you protect yourself - if you can no longer perform 1 repetition correctly, it’s time to stop.

In other words, choose the number of approaches and repetitions based not only on your goals, but also on your physical condition and well-being.

I am glad to welcome my dear readers, admirers and others good people! As I remember now, the number of approaches and repetitions is a question that I asked myself literally from the first days of visiting the gym. First, I studied books on bodybuilding, but I didn’t find a clear answer that a beginner could understand, then I went to the global web, and there a huge number of conflicting opinions fell upon me. Some kept repeating the magic number 6-8 repetitions, others, foaming at the mouth, argued what needed to be done 10 , others were completely silent and remained unconvinced. The last hope for me was the answers from the “experienced” and regulars of the gym, and I must say that it was they who set the young green thing like me on the right path :).

Today we will talk about all these things, quantitative and qualitative indicators training process, go.

Sets and repetitions: debriefing.

So, it’s already February on the calendar - the second month of your exercises in the rocking chair, and you still don’t even know how many approaches and repetitions you should do? No problem, this note will fix everything. But first, a little background.

If you type the title of our article into the search bar, you can instantly get tons of different answers, after reading which you can understand that at the moment there are two approaches to this issue. The first is classic, standard generally accepted schemes and the second is scientific, we will look at both, and even more. I want to say right away that I am not a supporter of “frozen forms,” i.e. I don’t like clichés, the same type made up for absolutely different people, standard advice given to everyone. I am more sympathetic to a different approach, and I try to adhere to it, it lies in the fact that each person is individual (in terms of muscle structure, metabolic processes and muscle gain), and it is necessary to build his training relationship with iron and nutrition program based on this positions.

Many coaches are accustomed to labeling beginners and giving them standard advice. For example, a skinny guy came into the gym and the “expert” said to him: “oooh, go do some squats!” Your mother, and his face has all the signs of scoliosis, curvature of the spine, legs are completely missing, or there was some serious injury to the lower back in childhood. Why am I saying all this? And besides, in order not to bother with a new ward, it is best to say: go do this, i.e. apply a template scheme. The same rule works when determining the quantitative indicators of training - go do it 2 approach to 8 repetitions and don't tweet :).

With all this I want to convey to you that yes, there are standard proven schemes that work well, but this absolutely does not mean that they will also work great for you. Perhaps it is easier for a beginner (in order not to bother him) to give specific advice (in order to avoid unnecessary questions on his part), but then you have no right to ask anyone for the result. Understand, asking this question - “how much should I weigh in grams?” the answer will almost always be a template, and it may not always suit you. I think we’ve sorted it out here, let’s move on.

Now, in fact, about these most generally accepted conventions and stereotypes regarding the numbers of the training process. There are the following 3 myth:

Myth No. 1. 8-12 reps.

This is the optimal range of “repeats” from the point of view.

Original (origin): B 1954 Ian MacQueen, MD and competitive bodybuilder, published scientific work, in which he recommended performing a moderate number of repetitions ( 8-12 ) for increase muscle growth.

Truth: In this range of work, the muscles are under average amount of time under average tension, which does not allow for maximum benefit for them.

Scientific approach: The highest voltage corresponds heavy weights, it is weights that encourage muscles to grow, muscle fibers become larger, they gain strength. On the other hand, greater tension time increases muscle size by increasing the energy-producing structures around the fibers - increases muscular endurance. Classic version from 8 before 12 repetitions provide a balance between tension and weight. But by doing this amount all the time, you'll miss out on the higher levels of tension that come with heavier weights and fewer reps.

Conclusion: Vary the number of repetitions and, accordingly, change the working weight of the apparatus so as to stimulate each type of muscle fiber. Try this method for a month, doing three full-body sessions per week. Those. do 5 repetitions for one set in your first workout, 10 reps per set in the second and 15 - in the third.

Note:

Repetition - performing a movement with controlled observance of the phases of lowering and lifting the projectile.

Set (approach) – the number of sessions allocated to perform specified repetitions.

Myth No. 2. Do 3 sets of each exercise.

This will provide the ideal workload to achieve the fastest muscle gains.

Original (origin): B 1948 Thomas Delorme (physician of physical medicine) reported that performing three approaches in 10 repetitions is just as effective (for developing leg strength) as doing 10 sets of 10 repetitions in each.

Truth: There is nothing magical about numbers for muscles. 3 . The number of approaches (sets) should not be determined 50 -summer recommendations. Remember the rule: the more repetitions you perform, the fewer sets you need to perform and vice versa. This means that the total number of “repetitions” (total in the exercise) should remain approximately the same and should not depend on the number of repetitions you do per set.

Conclusion: If you do 8 (or more) repetitions, then the number of sets should be 3 or less. If you do 3 repetitions, then it is necessary to perform them in 6 sets.

Myth No. 3. Do 3-4 exercises for each muscle group.

This ensures that you target all muscle fibers.

Original (origin): Arnold's postulate, recorded from his words in 1966 year.

Truth: Working in this mode will require a lot of time and here's why. This Schwarzenegger recommendation 40 -years ago also involved (almost always) performing three approaches, up to 8-12 repetitions in each. Simple mathematics and simple calculation gives us the following figures - up to 144 repetitions for each muscle group. The problem is that even if you are able to complete about 100 repetitions (for any muscle group), then you are not working hard enough. The larger the workout, the less time the body will be able to maintain a given level of effort.

Conclusion: Instead of focusing on a series various exercises what you do, stop at the total number of reps from 25 before 50 . This means - work with one exercise in five sets of 5 repetitions (in total, 25 ) or one approach from 15 repetitions in 2-3 exercises (in total it turns out 30-45 ).

There is also a fourth myth, which has little to do with the topic of repetitions, but I simply could not help but mention it, because... I think it is very important.

Myth No. 4. Never allow your knees to extend beyond your toes.

Your knees should not be too far forward when performing exercises such as or. IN otherwise the knee ligaments will be subjected to dangerous shear forces.

Original (origin): B 1978 year, a Duke University study found that keeping the leg as tight as possible vertical position During the squat, the load on the lateral forces on the knee decreases.

Truth: Leaning too far forward will cause injury. IN 2003 year, researchers at the University of Memphis confirmed that the voltage in knee joint increases by 28%, when the knees went beyond the plane of the feet. However, scientists also observed the opposite effect: tension in the thigh increased by almost 40% due to limited forward movement of the knee. The reason was hidden in the tilt of the torso (when squats) further and forward. This is also a problem because... Forces acting on the hip transfer stress to the lower back, and this area is a more common site of injury, even compared to the knees.

Conclusion: Pay more attention to the position of your upper body, and be less critical of the placement of your knees. When performing squats, try to keep your body as straight as possible, thereby reducing the negative load on your hip. To be in this position, remember these tips:

• firmly bring your shoulder blades together and hold them in this position throughout the entire trajectory of movement;
• try to keep your forearms perpendicular to the floor.

Note:

If you want to provide additional support to your back when squatting, tighten your muscles abdominals(as if they want to hit you in the stomach). This will activate all three layers. abdominal wall, and the spinal column will receive additional stability. This will generally increase your squat performance.

Actually, we're done with the myths, now let's move on to the practical part. Or no, just a minute...

Lately I began to notice that “Ostap got carried away,” i.e. the articles turn out to be quite lengthy, and given the fact that they are also technical, it is sometimes difficult to absorb everything necessary information. Therefore, I apologize, but “there will be no cinema - the electricity has run out! :).” But seriously, the next one is delicious. practical part the notes will be released very soon (literally just around the corner), so subscribe to updates so you don’t miss anything!

Afterword

Today we began to deal with such an issue as the number of approaches and repetitions when performing exercises. We are in general outline reviewed existing positions on this issue and became acquainted with the main myths. Now we just need to decide on specific numbers and find out how to correctly determine them for ourselves, but that’s a completely different story.

Until next time, brothers, see you soon!

PS. We don’t ignore the comments, they are always waiting for your heated discussions.

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points for karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

This is an article on strength sports terminology for beginners.
Sports, like other sciences, have their own terminology. Therefore, many beginners, starting
to training, at first they don’t understand what they want from them. For you to talk with athletes
in the gym in one language I will explain some basic terms:
sets, repetitions, rest between sets, superset, maximum strength, basic exercises,
cardio, free weights...
I will also show you how to record the necessary parameters in the training program.

WHAT ARE SET AND REPS
Let's say you did 10 barbell squats, then rested for 2 minutes and did
10 more squats, again rested for 2 minutes and did 10 more squats.
In sports language, this means that you did THREE sets of 10 repetitions.
In this example, the rest between sets was 2 minutes, but the rest could be different,
it depends on the purpose and the program used.
The number of approaches and repetitions in each exercise also depends on the purpose of the training.
Additionally, the training program indicates the load for each exercise.
Sign up for sports program looks like that:
Squats with a barbell on the shoulders 3x10/50kg Rest between sets 2 minutes

Note #1
IN English language approaches are called "SET"
Therefore, in our country, too, in the English manner, approaches are often called “sets”
They say: three sets of ten repetitions. Repetitions in English would be "reps" which is short for the word
“repetition” which in translation means repetition, repetition.

Note #2
Previously, in Soviet sports, approaches were sometimes called “series”
So the task sounded like this: four series of 12 repetitions

Note #3
The recording form may vary
In bodybuilding it is most often written like this:
Bench press 3x10/50kg Rest between sets 2 minutes
This means doing three sets of 10 repetitions with a load of 50 kg.
In other types of strength sports, the recording may look like this:
Squats with a barbell on the shoulders 120/3x5 (or 120x3x5)
This means 120 kg for three times in five approaches, the essence is the same, just the order of recording is slightly different.
Besides, in strength sports the load may be indicated not in kilograms, but as a percentage of the maximum.
For example, like this: Squats with a barbell 80%/3x5 (or 80% x3x5)
This means using a weight of 80% of your maximum and doing five sets of three reps.
You can choose any convenient recording type for yourself. If you take ready-made program, then there should be
it is indicated how approaches and repetitions are designated, what load to use and how much rest between sets
recommended in this program.

WHAT IS A SUPERSET
Superset - performing two different exercises one after another without rest.
You do the first exercise, then immediately the second, and only then rest - this is one superset approach.
Then do the first exercise again and immediately the second - this will be the second set of the superset.
Let's look at an example
Superset for arm muscles:
Exercise No. 1 – Standing barbell curl
Exercise No. 2 – French press with a barbell lying down
Task: 4x10 Rest 2 minutes
How to do it:
First, do the Barbell Curl – 10 reps.
Then immediately without rest “French press” - 10 repetitions.
This will be the first set of the superset!
After this, rest for 2 minutes and do the next set of supersets and so on.

In fact, there is a short break between exercises in a superset while you change the machine
or take another barbell or dumbbells. It is advisable to quickly move from one exercise to another,
so that the break does not exceed 10-15 seconds.

MAXIMUM WEIGHT (ONE-REP MAX)
Maximum weight (maximum strength, one-repetition maximum) is the largest weight that can be
you can raise in this exercise for 1 repetition. In programs it may be designated as “1RM”
When people at the gym ask how much you can bench press, they usually mean how much you can bench press for one rep,
that is, they ask about your maximum strength.
Attention– for beginners, in the first six months of training, I recommend not lifting Weight Limit
for one repetition (do not go to the maximum as athletes say). Firstly, it takes time to prepare
your ligaments and joints to maximum loads, secondly, you need to master and consolidate a clear exercise technique,
otherwise you can get serious injury. Take your time, develop your capabilities gradually.
To find out maximum strength, athletes do “walking”, you also need to be able to do this correctly!
You can’t immediately take and lift the maximum weight... I’ll write more about this in another article.

AND A LITTLE MORE TERMINOLOGY...
Free weights- barbells, dumbbells, weights.
Basic exercises– basic developmental exercises for a specific sport.
In bodybuilding, powerlifting and weightlifting, these are a variety of exercises with a barbell.
Additional information in the article - aka cardio training, aka aerobic training.
These are the following types of exercise: light long running, active walking, aerobics, exercise on an exercise bike,
stepper, etc. Roughly speaking, these are endurance loads of low to moderate power.
Basically, these loads are aimed at burning fat, warming up/warming up, training the heart, and developing endurance.

TRAINING PROGRAMS FOR REAL RESULTS
Friends, so that you exercise correctly, I have developed detailed training programs

Each program contains all the necessary instructions and plans for each workout.
Each program is unique - you will train with pleasure and get excellent results.

Want to know what's new on the Athletic Blog?
– and live with sports!