What does 3 approaches mean? Sets and reps
How many repetitions to do in a set is very important question. The result you get from training depends on the number of repetitions. In this article I will try to answer this question as accurately as possible. And you will be able to correctly determine the rate of repetitions based on your own goals.
To get started, check out this diagram. And below I will give all the explanations.
What is the correct number of repetitions?
It all depends on the purpose of the classes, your age and level of training.
In general, all this is not far from the truth. But when it comes to practice, many nuances arise. And the point, as often happens, is in the little things. In these very nuances.
To begin with, let's do the following. On the one hand, I propose to clearly separate different repetition zones. On the other hand, I refuse to clearly separate these zones.
What is a rep max?
This indicator will help you better understand the topic. It is usually denoted PM or simply indicated that the weight is 100%.
Repeat max - this is a specific weight that you can lift in this exercise just one time. Be sure to be technically pure (no cheating or other tricks). Adding even 100 g to this weight makes this weight too heavy for you.
If it is written that the weight is 90%, then we are talking about a weight that is 0.9 of the repetition maximum. If your rep max in the barbell squat is 70kg, then 90% of it will be 63kg. Got it? Go ahead.
Number of repetitions. We clearly separate the zones.
1-3 reps
This number of repetitions increases one-time strength. Here we use the heaviest weights (90-105% of the maximum, but there are exceptions - someday I’ll tell you about the method of low-repetition explosive training with light weights). Don't be surprised, 105% is common in powerlifting strength training. This is a normal practice that allows athletes to quickly achieve new results.
In this range, such parameters as coordination of movements develop powerfully (an important thing for the development of one-time muscle strength) and innervation motor units(these are groups muscle cells innervated by one motor neuron).
Heavy weights instantly force the body into optimal positions and exhibit optimal biomechanics.
And motor units are generally a very interesting thing. Purely strength training“teaches” the muscles to use as many motor units as possible simultaneously, in one repetition. This synchronization manifests itself as a one-time force.
This method best develops white muscle fibers.
4-6 reps
This number of repetitions is performed in sets to develop muscle power and explosive strength (see also). Typically, weights of 80-85% of the repeated maximum are used.
Sets of 4-6 repetitions are optimal for developing explosive strength and power of movements. However, this method does not grow records in single repetitions as effectively as training with 90-105%, despite the fact that it also develops white muscle fibers well.
6-8 reps
This is a very convenient and comfortable number of repetitions for growth. muscle mass. Optimal weight– 70-80% of the repeated maximum. I remember making the most progress on the front squat at this number of reps. A higher number of repetitions led to an acute lack of oxygen and premature termination of the set.
This range is believed to be optimal for the development of myofibrillar muscle hypertrophy. That is, muscle myofibrils (contractile elements of muscle cells) develop (increase in thickness). Basically, white muscle fibers respond well to this number of repetitions.
The range is very good and comfortable. However, it feels like if you “sit” only on it constantly, there is no development of endurance (it literally evaporates) and even a regular run of 2-3 km or a couple of rounds in the ring becomes a cruel test for the respiratory tract and the heart.
9-12 reps
Many people believe that this amount is too high for muscle growth and classify this range as endurance. After all, here we are dealing with weights of the order of 65-70% of the repeated maximum. When training with such weights, red muscle fibers are actively involved in the work.
However, practice and some studies indicate a significant mass-gaining effect in the range from 10 to 18 repetitions. This contradicts the opinion of staunch supporters of pure strength training, aimed at 6-8 repetitions. In addition, after many years of training at a low number of repetitions, training for 12 or more repetitions is very uncomfortable. Many athletes confuse this feeling of discomfort with a lack of effect.
In the range from 10 to 18 repetitions in the muscles, there is indeed no active growth of myofibrils in thickness. However, there is a serious increase in sarcoplasmic volume, which directly affects muscle volume and strength endurance. This does not increase one-time muscle contractility, but the functional component (the ability to work intensively and for a long time) increases significantly. Therefore, the opinion of convinced supporters can be easily moved and expanded if we are talking specifically about the growth of muscle mass.
In addition, do not forget that the growth of muscle mass is influenced by many training parameters: (and, accordingly, the number of approaches), increase in working weight, etc.
12-15 reps
It is considered the optimal number for improving the shape and relief of muscles. Typically, weights in the range of 55-65% of the rep maximum are used here. The muscles work mainly with red muscle fibers.
This range really improves the shape and relief. But a lot depends on nutrition. If you make it mass-gaining, your mass will grow very well.
15-25 or more repetitions
According to established ideas, this is a zone of almost exclusively growth and improvement of their relief. If you work with iron, then with this number of repetitions, weights in the region of 55% of the repetition maximum and below are used. The muscles work almost exclusively with red muscle fibers, which are responsible for endurance. And also for burning fat.
Be sure to keep in mind that such training takes a very serious toll on one-time strength, quickly reducing it.
It is for this reason that people who practice the so-called healthy lifestyle - regular long running and simple exercises with own weight for many repetitions, and often radical forms of vegetarianism (God forbid!) do not like “iron” or limit it to a minimum. And completely in vain, by the way! Iron is a very powerful health stimulant and, unfortunately, the subject of huge misconceptions among older people...
Well, we've covered all reasonable rep ranges for strength training. Now let's see why it is worth moving away from the clear boundaries of these ranges.
The response of muscles and the entire body to these ranges involves different mechanisms and adaptations. And often a certain adaptation begins to manifest itself in one zone, is maximally manifested in another, and sometimes its signs are present in a third, etc. repetition zones. That is, many parameters are not uniquely related to a specific number of repetitions.
When it comes to pure strength training at times, then the best way here we will perform one-time repetitions with maximum weights. However, even if you train for 6-8 repetitions, one-time strength will also increase. But not so fast. After all, 6-8 repetitions are not optimal for this.
It’s also worth remembering about terrain training, when you need to “burn” overweight. It seems that here you just need to do a lot of repetitions. But it’s not necessary!
There are many training methods that allow you to burn fat quickly by training with relatively heavy weights and low reps (8-12). We are talking about methods such as, etc.
How many repetitions do you need?
If you are a beginner (poor shape and no training experience, plus, possibly, extra pounds)
Do simple bodyweight exercises for 15 or more repetitions. Try to increase this number to 40-50 or more. Examples of exercises: squats, forward bends, etc.
If you are a beginner (training for less than 3-6 months)
Follow strength exercises for 12-15 repetitions. Try to gradually increase your working weight.
If you have an average level of training (train for 6 to 12 months)
You should think about periodizing your training. This is a simple alternation of sets of exercises with different numbers of repetitions. You will definitely benefit from 6-8, 12-15, and 15-25 repetitions. And it would be better to divide them into different complexes exercises performed in different months of the year.
If you have extra pounds (but are at least somewhat mobile)
Start practicing high reps simple exercises with its own weight. Do 20-40 or more squats per set. Do a lot of inclines (20 or more per set). It is this method that has proven itself well in my training.
If you are underweight or are an ectomorph (and already have at least 3 months of exercise experience)
Do sets of 4-6 or 6-8 reps. This will allow you to grow muscles and gain weight as quickly as possible. No amount of push-ups or running will help here. What you need is strength training and a very nutritious diet. And rest more between sets. The workout will be longer, but the “meat” will grow effectively.
If you are over 50 years old
It is recommended not to use low repetitions (1-6) in training. More precisely, use it rarely, as peak training once every 2-4 weeks. However, you shouldn’t give up strength training altogether. Over the course of a year, you should have 2-3 complexes for 1-2 months with the number of repetitions from 6 to 10. This is extremely important precisely because of age, when muscle mass is actively lost, and with it the remnants of health.
I wish you successful studies! Questions and comments are welcome.
There are practical and scientific arguments for this. From a practical point of view, your goal is to power training took 30-60 minutes. To do this, you must regulate the number of sets, repetitions and exercises for each muscle. Scientifically speaking, a single set simply won't tire your muscles enough. And without this, muscles will not grow or recover. Also, studies have shown that repeated sets stimulate the production of more growth hormone and testosterone, which promotes more efficient muscle growth and fat burning.
In general, you can always only do three sets per exercise and that should work, but sometimes you can do more. For example, if you perform exercises for large muscle groups: back and legs, then the number of approaches may be more than three. For example, you can do four sets of each exercise, or 12 exercises for each muscle group. The biceps, on the contrary, is a relatively small muscle; 9 exercises may be enough for it.
Basic principles for choosing the number of approaches:
For the experienced:
Large muscle groups: 9-12 sets per group
Small muscle groups: 6-12 sets per group
Average level:
Large muscle groups: 6-8 sets per group
Small muscle groups: 5-6 approaches per group
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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 , still 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’ll talk about all these things, quantitative and qualitative indicators of the training process, let’s 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 kind of serious injury with 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 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 the weights that encourage the muscles to grow, the 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 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 subject 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 give your back extra support 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...
Recently 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 as not to 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 learn 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.
Lord of the entire site and fitness trainer | more details >>
Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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Date of: 2016-08-12 Views: 58 029 Grade: 5.0
Now I will tell you about such an interesting and rare method as the one-approach method. What it is? The one approach method is that you do each exercise only one working approach but until complete failure.
What does this look like in practice? Well, for example, you want to practice your back today. Typically (for example) you do 3 exercises on your back:
- 3 approaches
- 3 approaches
- 3 approaches
- 1 approach
- 1 approach
- 1 approach
- 1 approach
- 1 approach
- 1 approach
- 1 approach
- 1 approach
- 1 approach
Advantages of the One Approach Method
1. More inclusion of muscle fibers. Do 3 sets to failure different exercises, but aimed at the same muscles, you will involve more muscle fibers in the work than if you did one exercise for 3 sets. This means that there will be more stress on your muscles, and they will grow in mass and strength more easily. 2. This method makes your workouts more varied and not boring. After all, you will do it several times more exercise in one workout. And you will agree that doing several identical approaches is quite boring. 3. For those who put less weight in the first working approach with the words: “This is so that in the last approach I can do the required number of repetitions” - now you can forget this fear of yours. After all, you no longer have the first and last approach. Every approach is the last! And you must make the most of it!Disadvantages of this method
1. Not good for home use. After all, a larger number of different exercises requires an equally large amount of different equipment. 2. At the beginning of each such training you need to do well. The fact is that with this method you should have almost no warm-up approaches. They can only be in some basic exercises. If you spend time on a warm-up approach for each exercise, this will reduce the effectiveness of the workout and greatly delay it. Therefore, do good general warm-up at first. And you can also do 1-2 warm-up approaches before each first exercise in a chain of exercises for one muscle group. For example, you are planning to pump your legs and your first exercise is squats with a barbell. Before this you can do 1-2 warm-up approaches. You need to understand that after squats, your legs are already stretched and there is no need to stretch them before other leg exercises. The same goes for other muscle groups. 3. From the above point it follows that this method is not suitable for beginners. To immediately hang the working weight, you must be very good. That is, they should already thoroughly study your physical capabilities. 4. You must be able to. That is, in such a way that you will not be able to do another repetition under any circumstances. This is a mandatory condition of this method. Without this condition, it loses its effectiveness. 5. You will have to constantly assemble and disassemble the shells after each approach. Not everyone likes it.Combination with other methods
. This method works best with it. One approach to failure – 2-3 minutes rest. Then again one approach to failure, but this time a different exercise. . Also an option. Accordingly, you should do each superset in one approach. Then - a new superset. . It's better not to combine with it. First, circuit training usually consists of 7-8 exercises and 5 circuits. It turns out that each circle you should have new exercises. You just won't remember the sequence. You can, of course, write it down. In general, theoretically it is possible circuit training do this method, but it will be at least inconvenient, and you will have to be almost alone in the room. . It is also better not to combine it with it, for the reason described in the circular method. It will also be extremely inconvenient to keep so many exercise machines and equipment under control. . Can be combined well. 5 – 8 exercises, one set per muscle group, then 5 – 10 minutes of cardio. Then 5–8 exercises for another muscle group and again cardio. But I just gave you this as an example. In general, combine this method with splits, combinations, and supersets.Results
In general, it is similar to . More precisely, it is based on it. But I haven’t seen people train like that in the gym. So, I decided to bring it to the masses. Soon I will make a series of finished ones training programs based on this method. By the way, it can be used for gaining muscles and for burning fat. For fat burning, it is quite enough to simply break up such workouts with a sufficient amount of cardio. In general, stay tuned for new articles and soon you will see for yourself how this can be done. Write in the comments what kind of workouts you would like to see using this method. Indicate: the number of workouts per week, for what purpose the workout is and your length of experience.By the way, you can order yourself from Timko Ilya - the author of this article and this site.
If you are visiting Gym for a specific purpose, you should adhere to an appropriate way of studying, 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 vary.
Why follow the rules
Sets and repetitions are an important part of training.
In order to increase the effectiveness of the training and achieve certain results, the entire training process 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.
- To increase strength, usually perform 2-4 repetitions per set. In this case, the weights are taken to be large, close to the maximum.
- 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 muscle volume is more effective than pumped up mountains of muscles. You can find this in your life - it all depends on what percentage of muscle fibers are involved in the work.
- 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:
- 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.
- 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 approach 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 lighter weights, but also fewer sets.
Beginners who first came to lift iron 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. A muscle fiber rupture will only become clear 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.
