How to Perform Reps for Most Muscle Growth
Bigger is better? How to Determine Weight and Reps
Many novice athletes find it difficult to draw up a training plan: they cannot decide on the loads during classes and the number of repetitions. In fact, it is not that difficult - it all depends on the tasks set. A professional powerlifter, two-time world champion Sergey Skolsky .
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Explains a professional powerlifter.
The goal is to increase strength
Many people go to gyms to get stronger ... However, it is not enough to have bulky muscles.
Muscles are made up of so-called muscle fibers. And during work, not all of these fibers are tense at the same time, which directly affects strength. To increase it, you must train in such a way that the maximum number of fibers is activated during muscle contraction.
To develop strength, you can do exercises with a lot of weight, but with only 2-5 repetitions per set. Moreover, the weight must be selected so that it reaches up to 95% of your one-rep maximum.
Although such training is considered optimal for the development of strength qualities, it is not recommended to abuse them. This is especially true for exercises where many muscles and joints are involved - for example, the bench press or the clean and jerk.
The fact is that such workouts tire the central nervous system. Therefore, the recovery will be quite long, and due to the accumulating fatigue, the athlete may be injured. Experts advise diluting workouts with exercises with light weights, which will have a positive effect on muscles and the nervous system.
The goal is to become healthier and more enduring
Athletes who visit gyms to improve health and improve endurance level, should be lightweight. Up to 50% of the maximum weight you can lift once will be sufficient. But there should be more repetitions - about 15 times.
These activities are perfect for beginners, people aged or after injuries. Also, such a training process is considered optimal for athletes who return to strength training after a long break.
Exercises with light weights are much safer for the spine and joints. It also reduces the risk of injury.
By doing up to 25 reps in each set, you develop endurance. In addition, this workout improves intermuscular coordination, which allows for more efficient use of muscles.
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Some people think that exercising with light weights cannot increase muscle volume. This is a misconception. With multiple repetitions, muscle mass increases, as with exercises with large weights. However, there are a few nuances.
The goal is to increase muscle volume
To build muscle, you can perform in one set from 2 to 6 repetitions with heavy weights, from 6 to 20 with medium weights and from 20 up to 25 with lungs.
The main factor providing muscle growth is not weight at all. What matters is how much muscle fibers get tired. Therefore, it is necessary to do as many reps as are specific enough for you, so that the muscles are close to the limit. If you are doing a heavy barbell, a couple of reps will be enough, but to achieve this result with a light weight, you will have to do a little longer.
Medium reps are recommended, however. The best option is from 8 to 12. With this approach, training is most effective. This is due to the fact that the muscles adapt and stop growing. In order for the muscles to continue to develop, it is necessary to periodically increase the load.
When working with an already heavy weight, it will be difficult to increase it. And the load on the joints will increase greatly, which increases the risk of injury. With lighter weights, the problem is the reps. There are already a lot of them, and if you increase, then each approach will turn out to be very long, and it will be very exhausting.
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Therefore, it is better to perform 8 to 12 repetitions with a load of 75-85 % of your one-rep max. This makes it much easier to build mass, and the risk of injury is low.
Find your own balance
Regardless of your main goal, it is recommended to periodically change the intensity of the training process.
Here are some examples of how this can be done:
In one workout. You can do a heavy squat for 2-6 reps. Then press the dumbbells. After that, you can squeeze out on the uneven bars 6-12 times. Another exercise will be dumbbell spreading - 15–20 reps.
Splits. On the first and second days, pay attention to strength. In this case, the upper part of the body is worked first, and the next day the lower one. The third and fourth training days should be reserved for volume expansion exercises.
For training cycles. This set includes two weeks of strength training, then two for increasing volume and two more for endurance development.