This issue is the subject of heated debate. Some experts believe that it is necessary to do one approach, but do maximum amount reps, others favor multiple sets and fewer reps.
I recommend that you use the classic proven way of doing the exercises, namely 3 sets. Someone is better than 4, someone 2 approaches, but in general, 3 is the golden mean, which is convenient to navigate. Newbies are an exception. When you are just starting to train, it will be difficult to perform three approaches at once. After 3-4 weeks, you should increase the number of sets as your body gets more advanced.
While you are a beginner, you will need one exercise for each body part.
If you have average level training, you can break the workout into two parts (top and bottom for example). Each body part will require 2 types of exercises with 3 sets (6 sets in total).
If you are at an advanced level, you need to do 3 exercises per muscle group with three to four sets, for a total of 9 to 12 sets per muscle group.
Why 3 sets? Your strength training should be within 30 to 60 minutes. In order to be in time, you must adjust the amount of exercise to this time. Scientifically, your muscle fibers will not have time to work out as much as possible in one approach. Besides, Scientific research have shown that several approaches allow for more activation of the production of growth hormone and testosterone, which are very important for muscle growth and fat burning.
It should also be added that the larger the muscle group, the greater the load they can withstand.
How many reps?
The number of repetitions is mainly determined by your goals.
I recommend not taking a clear number of repetitions (for example, 3 sets of 10 reps), but a range from 6 to 12 so that you have the opportunity to maneuver. For example, if you are doing a back exercise, you can do, say, 9-9-9 (three sets of 9 reps) reps. The next workout will give you the opportunity to do 9-9-10, then 9-10-10, then 10-10-10, etc. Those. using this system you can monitor your progress. When it becomes easy to do 12-12-12, then you increase the weight to such a mark to perform 6-6-6, then again 6-6-7, 6-7-7, 7-7-7, 7-7- 8 ... 12-12-12, etc.,
The biggest mistake is constantly repeating the same exercises for a long time using the same weight. If it's not hard for you, then you are not achieving something new. Only new load makes you stronger
Will high reps help me burn more fat?
In fact, high reps do not burn more fat because fat is not burned at all during exercise. Yes, calories are burned during exercise, but fat loss occurs after exercise due to increased calorie expenditure. The faster the metabolism, the faster the fat is burned, and the metabolic rate depends on the amount of muscle mass. A large number of repetitions does not give the possibility of gaining muscle mass.
How much rest do I need between sets?
The break should be about 60 seconds. Sometimes up to 120 seconds for large muscle groups in order to have time to rest and recover.
The universal duration is 60 seconds.
If your goal is to increase strength, then the break should be increased to 120 seconds.
If your goal is maximum fat burning, then the break is shortened to 20-45 seconds, which adds the effect of aerobics.
How fast should I be lifting and lowering weight?
Exercise slowly and carefully. It usually takes 2-3 seconds to lift the weight and 3-4 seconds to lower it. Never make sudden, jerky movements. Jerks prevent the muscles from working out thoroughly. Only a slow, even distribution of the load is correct for muscle development. In addition, sudden movements can lead to injury.
What should be the intensity of the workout?
Once you've picked the right weight, then the last two or three reps should be difficult to complete.
For example, 1-2-3 easy -4-5-6 ok 7-8-9 hard 10-11 limit 12 - impossible.
How do I choose exercises?
I believe that one of best books ever written in the history of bodybuilding is the "modern encyclopedia of bodybuilding" by
Absolutely in any gym you will see people making a lot of mistakes during training - the guy on the bench press beats the bar off the chest, someone does the leg curl, and at the same time his pelvis is more mobile than the hamstrings, the other is trying to bench press in the "butterfly" simulator. These visible imperfections can significantly hinder your progress in training, however, these are not the only things you should worry about. How about errors you can't see?
None of these mistakes will harm your training efforts as much as you prefer. hard training training wisely. Many people can train hard, but it is the training with the mind that will help you get closer to your goal. For example, let's say you want to build muscle. You can choose light weights and do 50-60 reps, or take heavy weight and pick it up 10 times. In both cases, you will work hard, but one of the methods is more effective in building muscle.
Effort is important, but it must be used wisely! In order to optimize your gym efforts, you need to figure out which rep range is best for achieving your goal. Fortunately, research has already been done on this topic. And today we are going to talk about how to choose the right rep range for your goals.
Three goals - three repetition ranges
Training to increase muscle volume (Hypertrophy)
If you train for the sake of increasing muscle volume, then you should select the weight in such a way that muscle failure occurs after 8-12 repetitions. In other words, after you've finished your warm-up sets - which will help you prevent injury - you should choose a weight that you can do at least 8, but no more than 12, repetitions with.
This means that if you only did 6-7 reps, then this weight is too heavy and you should reduce it in the next set. On the other hand, the option where you can do more than 12 reps is also wrong. The correct approach is when you have reached failure - the point where you can no longer do another one of the same set yourself - in the 8-12 repetition range. If you can easily do more than 12 reps, add weight to the next set to achieve muscle failure in the range we need.
Of course, the guy who bounces the barbell off the chest and the guy who lifts the pelvis off the bench to do the barbell press are grossly in violation of technique. If your technique breaks down during the exercise, the weight of the apparatus may be too heavy for you. Learn and practice the technique from books.
By choosing correct load to build muscle, you can effectively load fast muscle fibers that are more inclined to increase volume and strength, in conjunction with resistance training, and this will be enough to stimulate growth. However, these muscle fibers fatigue very quickly, so you shouldn't be lifting too much. large weights for a large number of repetitions.
Train like bodybuilders: if you want to increase muscle mass, aim for 8-12 reps per set and choose multi-joint movements such as bench press, squat, overhead press, bent over row, and deadlift... These exercises use more muscles than single-joint movements, allowing you to lift more weight.
Load the target muscle group different exercises with a lot of repetitions and sets to stimulate growth. In general, the rest period between sets should be 1-2 minutes.
Strength training
When you are adjusting the weight to do 8-12 reps for building muscle, you are also training strength, no questions asked. But this weight is not optimal for increasing strength. When your goal is to maximize strength, you should train with a weight that you can only lift 1-6 reps. Being very heavy will make you stronger.
This is exactly the approach to training used by the strongest men and women on the planet, especially powerlifters. They lift inhuman weights in competition and you can be sure they use a similar approach in training.
Of course, many of these athletes don't train hard all the time. They alternate high intensity workouts(heavy weights) and low-intensity periods to help them reduce the risk of injury, keep their joints healthy, and peak strength for competition. They usually use a 12 or 16 week periodization program to help them progress well. First they do a set of 5 reps, then 3, and finally 2 or 1 reps. Strength training also uses fast muscle fibers. But it is aimed not only at increasing the volume and strength of muscles, but also at training the nervous system.
Train like a powerlifter: Strength training differs from bodybuilding training in that they avoid rejection sets because they can negatively affect the nervous system. The rest period between sets on working weights is quite long - 3-5 minutes - to fully recover before the next set. After the main polyarticular exercises, auxiliary ones are performed, which help to strengthen weak spots in the execution of the main movement.
Muscle endurance workouts
You may be focused on getting as big or strong as possible, but not everyone is chasing those goals. Classic example runner on long distances(marathon runner) who needs to run 42 kilometers at the same pace, for this he develops muscle endurance. In the gym, this will mean that you need to take less weight and do 15 or more reps.
Low-intensity training usually means aerobic exercise because oxygen plays a key role in metabolic processes. This allows you to keep you active for a longer period of time. These energetic processes occur predominantly in slow muscle fibers, so by performing low-intensity, high-repetitive workouts, you create mechanisms within the muscle cell that make it more adaptable to aerobic exercise.
This type of training increases muscle endurance without necessarily increasing muscle volume. Well-trained athletes can do high repetitions for long periods of time without feeling tired, but you are unlikely to see a marathon runner with the body of a sprinter.
Train for endurance: The basis of training for athletes whose sports require good endurance is most often not associated with the gym, so it is quite difficult to repeat their movements with weight. Multi-joint exercises done with low weights and high repetitions, or even weightlifting exercises can develop muscle endurance, of course, as long as you can maintain correct technique at run time.
The rest period should be short enough as oxygen consumption and lactic acid removal are not limiting factors in endurance training.
The relationship between repetitions and weight
By understanding how many reps you should be doing, you will also understand how much weight you should be lifting. These things are inseparable. If you draw a graph, you get a linear relationship: the more weight you add, the fewer reps you can do; with lighter weights, you can do more reps.
I’m always surprised when I’m training with a new partner who’s stuck on a certain weights and reps pattern — say a 36kg bench press for 8 reps. I tell him to take 40kg, to which he replies, "I can't do it!" In fact, he can, just not 8 times. Inevitably, after working with 40kg dumbbells and feeling this new feeling of strength, he will be able to lift 42kg and even try 45kg.
We have affected very important point A: You shouldn't train in the same rep range all the time. You can start your workout with heavy multi-joint exercises for 5 sets of 5 reps. In order to focus on building muscle, you can add a few exercises in the 8-12 rep range. At the end of the workout, you can work out the slow muscle fibers and finish the session with isolation exercises for 15-20 repetitions.
Over time, you will understand your personal strength curve and weight-to-rep ratios in every exercise you do. It will help a lot if you write down the weights and reps you did on a notepad. This is important because as you get stronger, you will want to lift more weights in the same rep range. When building muscle, once you can do more than 12 reps in your main exercise, it's time for you to increase your weights by 5-10 percent.
The weight you pick up from your strength curve should match the number of repetitions you need to do according to your training goal. In this sense, your workouts should not be random, where you just take the same weight in every session; there are more suitable weights and optimal amount reps you should be doing. It all depends on the goal that you set yourself!
I think one of the most "rhetorical" questions in bodybuilding is how many sets of exercises and reps to do in training. And it's not for nothing that this question is so popular - specialization and result in bodybuilding directly depends on the amount of work done in training.
This is especially important with natural training. However, here, in contrast to athletes on steroids, the principle does not work - the more, the better. And these features in natural training will be discussed.
How many sets to do per muscle group?
Let's first figure out how many approaches to do for each muscle being trained, namely, how much work to do in training. Based on my training experience, I can advise what works well for me, as well as for the circle of people who train with me. Therefore, all recommendations in this article will be based on my personal observations, but I cannot guarantee that this is the ultimate truth for straight people. Perhaps something else will suit you, but I don't think it will be very different from the basic principles and rules outlined in this article.
A small but very important digression from the topic.
So, first I would like to say that for beginners and more experienced athletes, the amount of work will be very different... Beginners can endure more approaches because they do not involve muscles as much like experienced bodybuilders. For example (very conditionally), in order to work out the chest muscles approximately equally, a beginner needs to do 8 approaches, and an experienced athlete only 5. At the same time the muscles of an experienced athlete will still experience a greater load than a beginner. Even if the total tonnage of work is the same for both.
The point is that an experienced athlete I was able to squeeze a huge load in just 5 approaches, whereas for a beginner, the load stretched in time for 8 approaches. It is for such a progression of the load that natural athletes should strive for - work the muscle as hard as possible for more a short time ... This is the basic tenet of natural bodybuilding.
The most popular and simpler progression is barbell weights. Yes, it works well in the early years of training, but gradually stagnation sets in and the working weight increases very slowly, or even stands still. Moreover, further progress in weight is fraught with injury. Therefore, willy-nilly, over time, it will be necessary to look for another principle of load progression. And this principle is to maximize muscle contraction in the approach so that it experiences very strong stress in a very short period of time.
And do it (perhaps surprising to many) you can only using a weight of about 70% of the maximum... Then tendons are not overloaded and the brain does not inhibit nerve signals to muscle contraction ... Those. in this way we deceive our body - we force the muscles to contract harder (without obstacles in the form of inhibition of nerve impulses).
Thus, the conclusion is the following - in the first years of training, you can progress with weights and make a base. But then when the weights stop for a long time (and the weights themselves will be large, which is fraught with injury) you will need to move on to the next principle of load progression, which I just described in the article (work with 70% of one-time maximum with maximum mental muscle contraction).
This is why top bodybuilding professionals train relatively light weights. Yes, they have strength training days, but still the main type of training is working with a weight of about 60-70% of the one-time maximum. At the same time, they have another type of training. (with which the previous one is very often confused)- pumping. Here they work with a similar weight, maybe a little less. (50-60% of times max.), BUT at the same time they do not contract the muscles much - in order not to deplete nervous system... With this training, you can train very voluminously. (do dozens of approaches per workout) without getting overtrained.
In general, it was such a departure from the main topic. But this is necessary in order to be able to show the two most effective principle training with straights, as well as to separate newcomers (or, more correctly, athletes who have been exercising for less than two years) from more experienced (practicing for 3 years or more).
So, the first option for the progression is to increase the working weights.
For all athletes who at the moment are progressing with an increase in working weights, you need to do no more than a workout 14 working approaches (it doesn't matter if you train one muscle group or combine two or more)... That is, training shouldn't last more than an hour... And this is approximately equal to 14 working approaches. However, this figure is not accurate, it is a rough guideline, it may differ by a couple of approaches. The main thing is training for no more than 1 hour.
For large muscle groups, you need to perform in the range 7-10 working approaches, for small - 3-6 ... For example, when I train in a strength style, I do 8 back sets and 4 biceps sets. In total, 12 working approaches were obtained for the training. For the chest, I do 7 working sets and 5 for the triceps - a total of 11 sets per workout.
Repetition range i keep in the area 8-9 ... However, it happens that I do both a little more and a little less repetitions. But I usually don't go below 6 and I do not rise higher 11 . The scheme is something like this: at the beginning of the workout, I do it around 10-11 (first sets), then by the 5-6th approach I drop to 7-6 reps, and the last sets again I do in the range of 9-10 repetitions. Refusal present, about halfway through the workout (when the rep range drops to 6-7), in other cases, i.e. at the beginning and at the end of the workout - there is no refusal, I stop 1-2 sets before the refusal. Or more precisely - when the execution technique begins to be violated, I stop the approach... Rest between sets 2-3 minutes.
The second option is the progression of maximum muscle contraction.
With this version of the progress of the load, the number of approaches can be quite different. It all depends on how much do you feel the trained muscle group.
The landmarks are something like this: from 10 to 20 working approaches per workout. Personally, I now do the number of approaches closer to 20 (usually 16-18) than to 10. However, it all depends on the state of health, if there is a surge of strength, I do more, if not, less.
Of which number working approaches on large muscle groups 11-14 , for small 8-10 .
But with number of repetitions everything is much more interesting. It is in the area 5-8 . There is no failure in any approach. Those. the approach ends when the first signs of lactic acid acidification begin to appear.
Rest for honey by approaches for large muscle groups (back, chest) in the area 1.5-2 minutes... For small - 1-1.5 minutes.
Thus, you need to choose a load progression option and focus on this basis, which is given above.
I will not describe pumping, because there you can take a scanty, purely symbolic weight and perform from 10-12 and up to 20-30 repetitions with a short rest at your discretion, i.e. as the pulse drops - immediately into battle for the next approach. But here we do not contract strongly the muscles, here the main task- increase blood flow and blood flow to muscles. With the right organization training process we can use pumping in light workouts, and it is needed not for muscle destruction, but for faster recovery and maintenance of creatine phosphate (muscle energy) in the supercompensation phase.
In conclusion, I would also like to note that, first of all, you should focus on your well-being. If you feel that a certain type of training is not suitable for you, feel free to change it and adjust it for yourself. Because everyone has different mode day, someone lacks sleep, someone is malnourished, etc. (although, of course, you need to strive to establish a daily routine), therefore, the recovery abilities are different for everyone. Someone can train 5 times a week and do 15 approaches in training, and someone 2-3 times and 10 approaches. Therefore, your well-being is the most important thing in training, and especially in natural bodybuilding where there is no additional support in recovery in the form of artificial hormones.
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How many reps to do in an approach is very important question... The result that you get from the exercises depends on the number of repetitions. In this article I will try to answer this question as accurately as possible. And you will be able to correctly determine the repetition rate based on your own goals.
Check out this diagram first. And below I will give all the explanations.
What is the correct number of repetitions?
It all depends on the purpose of the lesson, your age and level of training.
In general, all this is not far from the truth. But when it comes to practice, there are many nuances. And the point, as is often the case, is in the little things. In these very nuances.
First, let's do the following. On the one hand, I propose to clearly separate the different repetition zones. On the other hand, I refuse to clearly distinguish between these zones.
What is a re-maximum?
This indicator will help you better understand the topic. It is usually denoted PM or simply indicate that the weight is 100%.
Repeated maximum Is a specific weight that you can lift only once in a given exercise. Necessarily technically clean (no cheating and other tricks). Adding even 100 g to this weight makes this weight too heavy for you.
If it says that the weight is 90%, then we are talking about a weight that is 0.9 of the repeated maximum. If in the barbell squat your re-maximum is 70 kg, then 90% of that will be 63 kg. Got it? Move on.
The number of repetitions. We clearly divide the zones.
1-3 reps
This number of repetitions increases the one-time strength. Here we use the most heavy weights(90-105% of the maximum, but there are exceptions - somehow I'll tell you about the method of low-repetitive explosive training with small weights). Do not be surprised in strength training powerlifting, the 105% value is often found. This is a normal practice that allows athletes to quickly achieve new results.
In this range, such parameters as coordination of movements are powerfully developed (an important thing for the development of a one-time muscle strength) and innervation of motor units (these are groups of muscle cells innervated by one motor neuron).
Heavy weights instantly force the body into optimal positions and exhibit optimal biomechanics.
And motor units are generally a very interesting thing. Purely strength training"Teaches" the muscles to use as many motor units as possible at the same time, in one repetition. It is this synchronization that manifests itself as a one-time force.
This method works best for developing white muscle fibers.
4-6 reps
This number of repetitions is performed in sets to develop muscle power and explosive strength (see also). Usually, weights of 80-85% of the re-maximum are used for this.
Sets of 4-6 reps are optimal for developing explosive strength and power of movement. However, this method does not grow records in single repetitions as effectively as training with 90-105%, despite the fact that it also develops white muscle fibers well.
6-8 reps
This is a very convenient and comfortable number of repetitions for building muscle mass. The optimal weight is 70-80% of the re-maximum. I remember that I made the most progress in the barbell squat on this number of repetitions. Higher repetitions resulted in acute oxygen deprivation and premature set termination.
This range is believed to be optimal for the development of myofibrillar muscle hypertrophy. That is, muscle myofibrils (contractile elements of muscle cells) develop (increase in thickness). Basically, white muscle fibers respond well to this number of repetitions.
The range is very good and comfortable. However, it feels like if you "sit" only on it constantly, endurance development does not occur (it literally evaporates) and even an ordinary run for 2-3 km or a couple of rounds in the ring becomes a cruel test for the breath and heart.
9-12 reps
Many people think that this amount is too much for muscle growth and attribute this range to endurance. After all, here we are dealing with weights of the order of 65-70% of the repeated maximum. When training with such weights, red muscle fibers are actively involved in the work.
However, practice and some research have reported significant mass gains in the 10 to 18 rep range. This contradicts the opinion of strong supporters of pure strength training, aimed at 6-8 reps. Plus, after many years of low reps, training 12 or more reps is very uncomfortable. Many athletes confuse this feeling of discomfort with lack of effect.
In the range from 10 to 18 repetitions in the muscles, in fact, there is no active growth of myofibrils in thickness. However, there is a serious increase in the volume of sarcoplasm, which directly affects the volume of muscles and strength endurance... This does not increase one-time muscle contractility, but the functional component (the ability to work intensively and for a long time) increases significantly. Therefore, the opinion of convinced supporters can be easily moved and expanded when it comes to muscle growth.
In addition, do not forget that many training parameters affect the growth of muscle mass: (and, accordingly, the number of approaches), increase in working weight, etc.
12-15 reps
It is considered the optimal number for improving muscle shape and definition. Typically weights in the 55-65% re-maximum range are used here. It is mainly the red muscle fibers that work in the muscles.
This range really improves the shape and relief. But a lot also depends on nutrition. If you make it mass-gaining, the mass will grow very well.
15-25 or more reps
According to conventional wisdom, this is a zone of almost exclusively growth and improvement in their relief. If you work with iron, then with this number of repetitions, weights are used in the region of 55% of the re-maximum and below. In the muscles, almost exclusively red muscle fibers work, which are precisely responsible for endurance. And also for burning fat.
Be sure to keep in mind that this kind of training hits the one-time strength very seriously, quickly reducing it.
It is for this reason that people who practice the so-called healthy lifestyle - regular long running and simple exercises with own weight for many repetitions, and often radical forms of vegetarianism (God forbid!) so dislike "iron" or limit it to a minimum. And completely in vain, by the way! Iron is a very powerful health booster and, unfortunately, the subject of great misconceptions among the older generation ...
Well, we've gone through the entire reasonable rep range for strength training. Now let's see why it is worth moving away from the clear boundaries of these ranges.
The response of muscles and the whole body to these ranges includes different mechanisms and adaptations. And often a certain adaptation begins to manifest itself in one zone, manifests itself as much as possible in another, and sometimes its signs are present in the third, etc. repetition zones. That is, many parameters are not unambiguously associated with a specific number of repetitions.
When it comes to pure strength training at times, then the best way here will be the execution of just one-time repetitions with maximum weights. However, even if you train for 6-8 repetitions, the one-time strength will also increase. But not so fast. After all, 6-8 reps are not optimal for this.
Separately, it is worth remembering training for relief, when you need to "burn" overweight... It seems like you just have to do a lot of reps here. And that's not necessary!
There are many training methods that allow you to burn fat quickly by exercising with relatively high weights and low reps (8-12). We are talking about methods such as, etc.
How many reps do you need?
If you are a beginner (bad shape and no training experience, plus, possibly, extra pounds)
Do simple bodyweight exercises for 15 reps or more. Try to increase this number to 40-50 or more. Examples of exercises: squats, forward bends, etc.
If you are a beginner (training less than 3-6 months)
Do strength exercises for 12-15 repetitions. Try to gradually increase your working weight.
If you have an average level of training (train from 6 to 12 months)
You should consider periodizing your workouts. This is a simple alternation of sets of exercises with different numbers of repetitions. You will definitely benefit from 6-8, 12-15, and 15-25 reps. And it would be better to divide them into different sets of exercises performed in different months of the year.
If you have extra pounds (but you are somehow mobile)
Start practicing high reps simple exercises with its own weight. Do 20-40 or more squats per set. Do many bends (20 or more per set). It is this method that has proven itself perfectly in my training.
If you are underweight or an ectomorph (and already have at least 3 months of experience)
Practice in sets of 4-6 or 6-8 reps. This will allow you to build muscle and gain weight as quickly as possible. No amount of push-ups and running will help here. What is needed is strength training and very satisfying food. And get plenty of rest between sets. The workout will be longer, but the "meat" will grow effectively.
If you are over 50 years old
It is recommended not to use low repetitions (1-6) in training. More precisely, it should be used rarely, as a peak workout once every 2-4 weeks. Nevertheless, it is not worth giving up strength training at all. During the year, you should have 2-3 complexes for 1-2 months with the number of repetitions from 6 to 10. This is extremely important precisely because of the age when it is actively lost muscle mass, and with it the remnants of health.
I wish you successful classes! Questions and comments are welcome.
and what does approach mean in training? for example 3 sets of 15 times? and got the best answer
Answer from Dmitry Pavlov [guru]
Yes, three sets of 15 times means doing the exercise 15 times, rest, then 15 more times, rest again, then 15 more times.
In foreign literature, the concept of "set" is used, it seems to me that it is more obvious. 3 sets of 15 times.
The point of the approaches is that during classes we train muscles. And the muscles are trained while they are working. But 15 repetitions is not enough for the muscle training you need, at the same time, do the exercise more than 15 times at a time (namely this exercise), it will be hard, because it will overload the muscles, and the heart. Therefore, approaches are used. This is a very common technique in bodybuilding and fitness.
Also, depending on what the goal is (for example, gaining muscle mass or gaining muscle relief), there can be approaches with an increase or decrease in the number of repetitions, as well as a change in the weight of the shells if they are used. This should be written in the set of exercises, if necessary.
Answer from Maksim turchinskiy[active]
this is a repetition of this or that exercise several times
Answer from AndRUS[guru]
If every "time" - 50 grams .. Hmm, yes, that workout is needed, and what more! 🙂
Answer from Timm Rott[expert]
Yes. approach - this came up and squeezed the barbell 15 times. rested a little and approached again.
Answer from Denis Gruzdev[guru]
Yes, approaches are like separate mini-workouts with the same number of repetitions (although they also practice a ladder and a back ladder - this is when the number of repetitions in the approach increases, decreases from time to time).
If you are not told how long to wait between sets, this is a reason to think about the professionalism of the instructor. Rest between sets, together with the duration of the set, determine the trained function.
For example, repetitions of 10-15 seconds after 5-10 minutes have a good effect on the creatine phosphate capacity of the muscles.
30 seconds after 30 seconds to the circulatory system (circulatory interval training method).
2-6 minutes after the same interval - supply of muscles with oxygen.
Answer from Matvey Ryumin[guru]
It's simple: we went to the apparatus (simulator), did the required number of repetitions, rested, this is one approach. According to American tradition, the approach is also called a set. And in abbreviated form it is designated as follows: 3x15 (three to fifteen).
Answer from Vladislav[guru]
yes, you understood correctly 15 times, you rest again 15 times, and so on according to the number of approaches
Answer from Andrey Klipikov[guru]
The approach is the approach to the projectile. Repetition - One repetition, that is, for example, one barbell lift.
Answer from Senya Bakhmetyev[newbie]
Bl it's easy
Answer from 3 answers[guru]
Hey! Here is a selection of topics with answers to your question: what does approach mean in training? for example 3 sets of 15 times?