How many workout reps to do in an exercise has always been one of the most controversial and controversial issues. But not everything is as difficult as it seems. And here, you do not need to look at muscle fibers under a microscope to build the necessary scheme. You need to understand the essence.
First, let’s immediately determine what approaches we are doing to failure. If you took 50 kg and sat down with them 5 times, when you can 15, this is not the case. In this context, it is logical that the more repetitions you do, the better since you include more muscle cells in work (50 by 15 is better than 50 by 5). We are talking specifically about refusal approaches. That is 50 by 15 to failure or, say, 100 by 5 to failure. The smaller the number of repetitions, the greater the working weight. Suppose we are talking about rejection, of course.
So how many repetitions to do, and what is still better?
You can always find a person who has “grown” on 3-5 repetitions and a person who has “grown” on 10-15. And everyone will insist on their own. There are already scientific data that shows that the increase in net muscle mass, with a different number of workout reps, plus or minus, is the same (more on this later). And you can “bulk” and “cut” both ways.
But! As always, there is a “BUT.” And it lies in the fact that it is more effective. There is always one good and another good. And what you don’t choose, everything is good. But you need to choose what is still better, right? And better – this is an ALTERNATION. As practice shows, it is the alternation of different numbers of repetitions that works. You can alternate in different ways. For example, a week – 10-12 repetitions, a week of 5-8 repetitions. Or 2 weeks this way and 2 weeks in a different way.
Yes, at least for a month, it’s not so important. Cycling itself is essential. And, by the way, you will probably notice that if you practice for a long time, say, for 5 repetitions, and then go to 15 (or vice versa), you will feel unusual muscle pain or a large muscle DOMS. This indicates that the body was not ready for this load. Namely, the body’s unwillingness to load is the main growth factor since muscle growth is an adaptive process. Muscles grow due to adaptation to new conditions. And if they have already adapted (to the same type of load and working weights)- there is no incentive to grow.
Therefore, answering the question “how many workout reps to do per mass,” I will answer that it is necessary to alternate. The average number of repetitions is 10. Start from this.
In general, it is considered that the maximum growth and hormonal release occurs when the muscle is under load for 30-45 seconds. Research and all that. It turns out, on average, about 10 repetitions. You know that I don’t like “empty data,” of which there is a LOT on the network. I accept it only when it fits into practice. But in this case, I agree. The average number of repetitions is 10.
And, by the way, if you “drown” for a certain number of repetitions and deny something else, like “something grows better there,” then I will disappoint you. Most likely, you still have a little more experience.
Пример Example: a person presses 100 kg lying down for 5 repetitions. We change the program for a person, increasing the number of repetitions and reducing working weights. Let’s now press, say, 70 by 15. So, if an athlete trains normally, eats and recovers, and at the same time predicts from 70 to 15 – to, say, 80 to 15 (that is, increases his result in a multi-rep), or predicts from 70 to 15 to 70 to 18 (increases the number of repetitions with weight, in a multi-rep). He will grow in the bench press by 5 times. That is, he will no longer press 100 by 5, as before, but 100 by 6 or 7. The same thing works in the opposite direction.
The bottom line is that both the number of repetitions can grow net muscle fiber.
And if someone, with foam at the mouth, will prove to you that only “this” or “that” works, then he:
He does not have enough experience and is mistaken. Or, Misleads you intentionally.
There are quite a lot of such “drowners” for a certain style. And this is nothing more than marketing. When you defend your point of view (often unlike others) and at the same time prove its effectiveness, standing on your own, it brings great popularity, “zest,” and highlights the “drowner” against the background of the general mass. In short, it is profitable in terms of popularity. Every competent drowning coach understands everything perfectly. I don’t believe that you can have a lot of experience and not understand these things. After all, this is more than obvious and proven by practice. There are from nature people who do not want to see anything and listen to anyone but themselves. And among them, too. But this is more of an exception. In general, always analyze what you hear and read.
How many workout reps to do for fat burning and relief?
The training volume itself is of great importance during the “cut.” When reducing the fat layer, we try to spend as much energy as possible. Therefore, when losing weight, it is customary to do more repetitions. As a rule, this is 10-15. You can cut for 5 repetitions. But 10-15 will bring more training volume. Therefore, usually, no one works in a low range of repetitions on cutting. And this, I believe, is correct.
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Otherwise (to maintain the shape and muscle growth), the average number of repetitions is 10. It is this figure (plus or minus) that is optimal. And for the rest – alternate. Do cycles for both 10-15 and 6-8. Less than 5, by the way, I would not recommend doing it except for the very base itself-the base, such as a squat or bench press. Otherwise, as far as muscle growth is concerned, it is better to do 5 repetitions.
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