What is better to increase the operating weight or number of repetitions
Sport And Fitness / / December 19, 2019
On group fitness classes generally use low weight and high reps. In the gym, on the contrary, work with more weight, but the number of sets is significantly reduced. What is the difference between 50 squat in the 10 kg and 10 squat to 50 kg? And in general, how the number of repetitions affects our physical form?
The overall picture is this: you take a little weight and do a lot of reps - sushishsya; you take a lot of weight and perform enough repetitions - work on volume. But not all so simple ...
- From 1 to 5 reps - lower range, which develops physical strength (heavy weight).
- From 6 to 12 repetitions - the average range, which is generally associated with an increase in muscle volume (any weight).
- 12 to 15+ reps - any exercise, upheld over 12 times, develops a power endurance (medium and low weight).
Few repetitions + a lot of weight. development of power
A small number of repetitions in one approach, with more weight develops strength. The findings, published in the Journal of Strength and Conditioning Research, showed:
If you want to build strength, your technique - few repetitions + a lot of weight.
Another study of strength training weight lifters showed that for the opportunity lift weights meet not only our muscles, but also the central nervous system, that is muscle memory. Nakols coach Greg (Greg Nuckols) believes that a smaller number of repetitions in conjunction with a large weight It helps our nervous system learns how to most effectively use the muscles to lift weights.
If you use your maximum weight, or 90% of it, take one to three reps. Reducing weight can increase the number of repetitions: when 50-60% of the maximum weight recommended to do 10-12 repetitions.
Pause between sets should be from two to six minutes to restore reserves. The optimal number of repetitions in one approach - from six to 12.
Many repetitions + low weight. Development of power endurance
A large number of repetitions without weighting or with a small weight increases your endurance.
muscle growth It is due to many factors, among them - the mechanical tissue damage, mechanical stress and metabolic stress. So to increase the volume and low weight of muscle is also possible, but it will have to make a very, very, very many repetitions. It is actually much easier to take the weight of a little more and not bring themselves to exhaustion.
For example, when working with a weight of 25% of the maximum is performed from 47 to 120 repetitions.Carrying out a large number of repetitions with low weight, you develop strength endurance.
Should I now wonder that those moving from group classes in fitness in the gym, not in a position to immediately take a lot of weight, but those who are engaged in trenazhorke with more weight, do not stand up to the number of sets, which is usually performed on group training even with the weight, three to four times less habitual.
But in any case, regardless of the weight and number of repetitions, if you want to achieve resultsYou have to work at full strength.
The ideal variant training
Many coaches to maintain the balance amount to the program so that it included training for the development of maximum strength and endurance training for development.
Example 1. Linear
- Day 1: 10-12 repetitions in one approach.
- Day 2: 6-8 repetitions in one approach.
- Day 3: 2-4 repetition in one approach.
Example 2. Cyclical
- Week 1: 10-12 repetitions in one approach.
- Week 2: 6-8 repetitions in one approach.
- Week 3: 2-4 repetition in one approach.
- Week 4: 10-12 reps with increased weight in one approach.
If you want to go to the next level, then you need to increase the weight, the number of sets, or both, but it should be done properly. It is advisable to consult with a trainer!