Group fitness classes are usually lightweight and involve many repetitions. In the gym, by contrast, they work harder, but the number of attempts is significantly reduced. What is the difference between 50 10 kg sitting and 10 50 kg sitting? In general, how does the number of repetitions affect our body shape?
The general picture is this: you push yourself a little and do a lot of repetitions – you dry yourself; You add a lot of weight and do a few repetitions – you are working on the volume. But it’s not that simple .
- 1 to 5 repetitions – the lower limit at which the body develops (heavy) strength
- 6-12 reps are of medium frequency and are mainly aimed at increasing muscle size (any weight)
- 12-15 + repetitions – Any exercise repeated more than 12 times can withstand strength (light to medium)
Low repetition + high weight. Strength development
A small number of repetitions that are too heavy in one set increases strength. The study, published in the Journal of Strength and Conditioning Studies, includes:
If you want to increase strength, your method is low repetition + heavyweight.
Another study of strength training in weightlifting found that the ability to lift weights is not only responsible for the muscles, but also for the central nervous system, or muscle memory. Coach Greg Nucols: Few repetitions and increased stress help our nervous system remember how to use our muscles to lift weights effectively.
If you are using your maximum weight, or 90% of your weight, do 1-3 repetitions per pack. Weight loss allows you to increase the number of repetitions: it is recommended to do 10-12 repetitions at 50-60% of the maximum weight.
The interval between packages should last two to six minutes to replenish the stock. The optimal number of iterations per set is between six and 12.
Multiple repetitions + low weight. Develop strength endurance
Many repetitions with no load or low load will increase your endurance.
Muscle growth depends on many factors, including mechanical damage to tissues, mechanical stress, and metabolic stress. In other words, it is possible to increase muscle size with a little weight, but for that you will need to do many, many, many repetitions. In fact, it is much easier to gain weight and not get tired.
You develop strength endurance by doing high reps with low weights.
For example, when working with 25% of the maximum weight, do 47-120 repetitions.
Is it any wonder that people who switch from group fitness classes to the gym can’t lift weights right away, and people who do heavy weights in the gym can’t stand the number of exercises they usually do? 3-4 times lighter than usual, but group training.
But in any case, regardless of the weight and the number of repetitions, you need to work at full capacity if you want results.
Excellent training option
Many balance trainers develop a program that includes maximum strength and endurance training.
Example 1 Linear
- Day 1: 10-12 reps per set
- Day 2: 6-8 reps per series
- Day 3: 2-4 reps per set
Example 2: Cyclic
- Week 1: 10-12 reps per set
- Week 2: 6-8 reps per set
- Week 3: 2-4 reps per set
- Week 4: 10-12 reps per set with increasing weight
If you want to go to the next level, you need to increase your weight, the number of sets, or both, but you have to do it right. It’s worth consulting an instructor!