How to exercise to increase muscle for best effect number of repetitions for each muscle group 2 repetitions after 1 week of exercise.
This is not only the question of many people who practice for a long time after gathering time but their muscles do not develop, but especially for beginners, this is always a matter of concern.
This article will explain to you the question how many sets a muscle group should practice and how many sets should we practice, which is the best practice we should aim for.
Question: Hi, I have just been to the gym for 1 month, but in the process of learning about how to divide the workout schedule, I found that there are many different exercise schedules, with a calendar, a muscle group.
With many sets, with few calendars, with a few calendars, the set of repetitions is very high, with a few calendars.
So let me ask, how many sets should I choose one exercise, how many repetitions per set is correct?
Reply:
Hello, the number of reps and sets of each card and muscle group depends on the goals of each person, so there are different ways to divide the calendar as well as the number of sets and reps. of each post is different.
Since I do not know which goal you are following, I will answer all 3 goals in detail when practicing and how to choose the repetition level to suit each goal.
How many sets should a muscle group do, how many reps and sets should it be?
With each repetition and number of sets you choose, it will show a different goal including muscle gain, strength gain or endurance increase. So which target you are targeting, there will be a more specific range of repetitions for that goal.
So let me ask, how many sets should I choose one exercise, how many repetitions per set is correct?
Reply:
Hello, the number of reps and sets of each card and muscle group depends on the goals of each person, so there are different ways to divide the calendar as well as the number of sets and reps. of each post is different.
Since I do not know which goal you are following, I will answer all 3 goals in detail when practicing and how to choose the repetition level to suit each goal.
How many sets should a muscle group do, how many reps and sets should it be?
With each repetition and number of sets you choose, it will show a different goal including muscle gain, strength gain or endurance increase. So which target you are targeting, there will be a more specific range of repetitions for that goal.
If you are exercising for muscle gain (Hypertrophy)
Muscle gain, also known as Hypertrophy, means you will make your muscles bigger and the number of repetitions for this goal is 8-12 reps.
That is after the boot is complete. You will do it with weights where you can push at least 8 and up to 12 will not be able to push any more.
It also means, if you do less than 8 repetitions, the weight is too heavy, reduce the weight a bit to work out the next set. And conversely, if you do more than 12 reps then that weight is too light to train.
Also, choosing a weight that causes you to use the wrong posture is not the correct weight you will use.
Choosing the right weight to push stimulates the fast muscle fibers in the body, they are easier to grow bigger and stronger for heavy exercise, but they are very tiring very quickly so you cannot exercise them continuously.
Therefore, if you want to have big muscles, use the weight to do about 8-12 repetitions and should use Compound exercises (multi-muscle groups) such as Bench Press, Squat, Deadlift, Overhead Press ...
Finally, do intense workouts with different angles for the muscle group you want to stimulate, that will help it develop best. And the break time should only take 1-2 minutes per round.
If you practice to increase strength (Strength)
At the weight that you push 8-12, of course it also helps you stronger, but that is not the optimal way for you to increase strength.
When you want to improve in strength, do with heavier weights, of course the number of repetitions per set will also decrease in about 1-6 repetitions. This very heavy weight will help promote greater strength.
In fact, that's how the world's strongest gypsies practice, especially those who follow Powerlifting.
However, most people will not train so long, they will do it periodically to keep the joints safe and avoid injury, especially when they are about to enter competition.
Therefore, they will usually follow a 12-16 week exercise program with gradually increasing weight. That means they will start with the first set of 5 iterations, then 3 then 2 and 1.
Strength builders also target fast muscle fibers, they not only focus on building muscle and strength, they also train their nerves.
Strength-minded people will often train differently from people who are lean. They often avoid performing sets until failure, as it can adversely affect their nervous system.
Mid-half break time is also longer, up to 3-5 minutes to help them fully recover. After they do the main exercises, they also often add extra muscle groups to help support the main muscle group better.
If you practice to increase endurance (Endurance)
We usually aim to be as big or as strong as possible, but not everyone does.
There are people like running marathon, endurance is their main goal. And for this group of people, the number of repetitions per round is usually 15 or more times.
Low-intensity exercise is considered a type of aerobic exercise because oxygen plays an important role in the training process to produce energy.
This allows you to sustain your training session longer, which usually occurs in slow muscle fibers, so doing low-intensity, high repetitions will keep these muscle fibers working properly. more fruit.
This type of exercise enhances muscle endurance without increasing muscle size.
Active athletes will be able to do many repetitions over a long period of time without fatigue, but you will still find the marathon runner's body different from a sprinter.
Focusing on muscle endurance means you will be using very light weights for 15 to 20 repetitions.
The break between sets should also be kept as short as possible.
Correlation between repetitions and weight
Weight and repetitions are inseparable links, you cannot lift very heavy weights with a high number of repetitions, always remember the rule. The heavier the barbell, the less repetitive.
When you are first going to practice, if people ask you to push 8, you have to find a weight to push 8, not watch a veteran push 80kg 8 and you think you must too.
With time you will understand the correlation between your strength and how much weight you can work on.
Always keep a record of your weight and repetitions as it will help you know when you are getting stronger and need to lift a heavier weight.
How many sets should one exercise take?
How many sets a muscle group usually exercises will depend on what your goal is. Below is a most common example of how many sets you can work out depending on specific goals
Intense exercise, target to increase strength
- 8 sets, 3 reps
- 6 sets, 4 repetitions
- 3 innings, 5 repetitions
High to moderate intensity exercise, goal for strength and muscle gain
- 5 sets, 5 reps
- 4 sets, 6 reps
Moderate intensity, target gains muscle but also increases strength
- 3 sets, 8 reps
- 4 sets, 8 reps
Moderate intensity, target gains muscle mass but also increases endurance
- 3 sets, 10 repetitions
Moderate to low intensity, suitable for muscle gain and also improves endurance
- 4 sets, 10 repetitions
- 2 sets, 12 reps
- 3 sets, 12 repetitions
Low intensity, suitable for strength training and muscle improvement
- 2 sets, 15 reps
Low intensity, suitable for strength training
- 2 sets , 20 repetitions
How many exercises should a muscle group do?
On average, for a normal person, for the main muscle group you can choose 2-3 compound exercises and 1-2 Isolation exercises. And for the extra muscle group, you can choose 1 compound and 1 isolation exercise.
The Best Workout Split for MAXIMUM Muscle Gains
Conclude
Hopefully, through the explanation of how many sets a muscle group should practice as well as the number of sets and reps to be performed, you can better understand and how to plan the number of repetitions that best suits your goal.
Wish you have a workout schedule that suits you
Comments
Post a Comment