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In search of a good ratio of repetitions, sets and intensity of weights

number repetitions

In search of a good ratio of repetitions, sets and intensity weights |

Delivering training is a well-planned and systematic process. What weight to work with, how many approaches and repetitions to perform - these are questions that require a definite answer.

For the maximum development of muscle hypertrophy, it is necessary to reasonably vary the number of repetitions. You can use a sequence of programs with different operating ranges of repetitions. You can build programs where work with minimal, maximum and average repetitions is successfully combined. It is also important to determine how many repetitions have the best effect on a particular muscle group in a particular exercise, which primarily depends on the individual genetic characteristics of the muscle structure. But even in this case, you should not constantly adhere to the "individual number", because diversity brings good results too.

It is generally accepted that the number of working repetitions affects the development of one or another trained quality.

Repetition range

Workout quality

Physiological stimulus

1-3

Force

Myofibrillar hypertrophy, central nervous system, ligaments

4-8

Strength and muscle mass

Myofibrillar hypertrophy, partially sarcoplasmic hypertrophy

8-12

Muscle mass

Sarcoplasmic and myofibrillar hypertrophy

12-20

Muscle mass, muscle endurance

Sarcoplasmic hypertrophy, capillary

twenty+

Muscle stamina

Mild sarcoplasmic hypertrophy, capillarization

This table is a conditional guide. In this question, there is no clear answer to the range in which to train, say, strength - in 1-3 or 1-5 or mass - in 4-8 or 5-10. Moreover, if you significantly improve your result in the exercise for one repetition (1 PM), then in the same exercise the weight weight, previously corresponding to the range of 8-12 repetitions, will go into the category of 12-20 repetitions.

You can also increase the maximum weight in the exercise by working in the regime of muscle endurance. This suggests that the connection between strength, hypertrophy and endurance is obvious, and there is simply no clear distinction between these concepts. Confirmation of this is table A.S. Prilepina (read more about the table), based on a study of the development of power qualities of athletes. In the table we see that work on the strength includes performing exercises even for 8 turns.

Intensity

good ratio

Set repetition range

The range of the total number of repetitions in the exercise

The optimal total number of repetitions in an exercise

60-69%

4-8

18-30

twenty

70-79%

3-6

12-24

eighteen

80-89%

2-4

10-20

fifteen

90-99%

1-2

4-10

four

one hundred%

one

1-2

1-2

There are other data on the dependence of the trained qualities (strength, mass, endurance) with the number of repetitions, sets and other components of the training process - for example, the table of prof. Mel Siff (Mel Siff) from the book "Super Training" (2003):

intensity weights

Training components

Force

Weight

The intensity of weights (relative to 1PM,%)

70-100

60-80

The number of repetitions in the set

1-5

8-15

Number of sets for exercise

3-7

4-8

Rest between sets (min.)

2-6

2-5

Exercise Duration (sec.)

4-10

20-60

Repeat pace (% of max.)

60-100

60-90

The number of training days in the weekly cycle

3-6

5-7

From the Siff table we see that the development of hypertrophy requires more sets and repetitions, that is, more voluminous work compared with the development of strength. However, this conclusion applies to the average athlete. In turn, hardgainers ectomorphs need to stimulate muscle growth, focusing primarily on indicators of strength development, since it is strength for athletes of this somatotype that is the first and main guarantee of mass growth. Methods that develop hypertrophy should be practiced less hardheiners.

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