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 the specific weight that you can lift in this exercise only once. 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 heaviest weights (90-105% of the maximum, but there are exceptions - somehow I'll tell you about the method of low-repetitive explosive training with no large weights). Don't be surprised, 105% is often found in strength training for powerlifting. 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 best develops 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 growth. 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 muscle mass is actively lost, and with it the remnants of health.
I wish you successful classes! Questions and comments are welcome.
How to start playing sports and not become disabled
Many people start fitness to improve physical fitness or lose extra pounds, and end up with injuries and disappointment in sports. Most often this happens due to a lack of understanding in what quantities and with what intensity you need to do the exercises. Our freelance trainer explains why you need to repeat the exercises, how to do the right warm-up and calculate the load that's right for you.
V training programs almost always the number of repetitions is indicated: do 20 push-ups or do the maximum squats in 30 seconds. It is clear what to do, but why is it so? Everyone who begins to engage in themselves needs to understand how many repetitions are needed, in which exercises and for what purpose. Otherwise, there is a risk of training according to a program that personally will not lead you to desired result... If it is promoted by a fitness businessman bursting into the market, and not by a competent trainer, then there is a danger of injury and for a while forget about any improvement in the figure.
There is no magic or super complicated calculation in choosing a rep range. Everything is determined by an understandable logic associated with the reactions of our body to the load. It should be remembered that overall result also depends on other training parameters: working weight, speed of movement, rest between sets, etc. But now we will analyze which number of repetitions is better in different exercises and for different purposes.
Healthy approach
The main selection criterion, as always, remains health: a properly selected load strengthens it, the wrong one destroys it.
Multi-joint ones are more physiological, movement in them is more natural for the body, so you can perform any number of repetitions in one approach - from one to tens and hundreds. Exceptions should be made for exercises that strain the spine: back squats and deadlifts. In them, it is better to start with the middle range (6-12), even with low weight. While repetitive squats and deadlifts are very effective, the lower back should be taught gradually.
Everything is different with single-joint exercises: since the movement is isolated in one joint and often puts it in a not optimal position, it is necessary to reduce the load and do more repetitions: 15–20 or more. Never do isolation exercises in a strength style - with a maximum weight of five reps, three, or even one. Trying to set a record will only lead to damage to joints, ligaments and tendons.
Warm-up and training
When you first enter the gym, the body is not ready for training and needs to be awakened. To do this, a warm-up is performed, first a general one (running on a treadmill, an exercise bike or light gymnastics), then specific - in the exercises themselves. Start with the lowest weight and high reps, then gradually increase the load while decreasing the reps. Consider the barbell squat as an example.
The first warm-up approach is 20-30 squats without weights.
The second warm-up approach is 10-15 squats with a bodybar or an empty bar.
Third warm-up set - 8-12 warm-up squats on the bar.
If you have problems with the knee joints or lower back (but the doctor allowed you to squat), then you may need an additional warm-up before squats: extension and flexion of the legs on the simulator or extension of the back (hyperextension). Do more repetitions in them too - 15-25 sec. minimum load to warm up everything, pump blood into the working muscles and lubricate the joints.
After warm-up, start working sets of 6-10 repetitions with training weights. The first few months you need to master the technique of the exercise, without thinking about the intensity. If you can't control movement in this range, then do fewer repetitions in the approach, for example, three to six. At the same time, do not increase the weight: it should be felt for correct execution, but do not spoil the technique. The better you learn how to do exercises at the very beginning of classes, the more strength, mass or harmony you will end up with.
Reps for strength
Now let's fast forward six months: you learned how to do the exercises correctly, the whole audience is going to look at you and bow before the divine technique. What to do next? Let's say your goal is pure strength, you're going to compete in powerlifting, mountaineering, martial arts, or ballet. In cases where you need to get stronger with a minimum increase in your own weight, you should increase the load in a small repetition range. In the warm-up, leave everything the same - you still need to warm up the muscles and lubricate the joints, but for work sets, do five to six repetitions. However, do not drive to failure: the last rep in the set should be difficult, but clean. When you complete all the planned repetitions, on the next workout, add two 0.5 kg pancakes to the bar and beat again so that every movement is of good quality. Want to do more? Add approaches. Sometimes try maximum load for five, three, and one repetitions, just not too often - once every few weeks.
If isolating movements are required, such as extending the arms for a lagging triceps, add them at the end of the workout in a medium-high number of repetitions - 12-20.
Repetitions for mass
Often in fitness clubs you can hear that for the mass you need to do 8-12 reps, and those who are afraid of pumping, this range frightens off. The fact is that they do not hear about an important nuance: in these repetitions you need to work all the way - 8-12 lifts of a cup of coffee will not add any mass. Muscles can generally grow from different ranges if sufficient training volume is gained and a certain overload occurs. So what to do when muscle growth is your dream? Choose the most mass-building exercises and increase the weights in the middle range, as well as add isolation with a large number of repetitions. In the deadlift, squat, and standing press, while taking care of the spine, it is best to stay on 6-10 reps. But in lunges, bench presses and pull-ups, you can increase it to 12-15 - this will bring more mass. In presses and deadlifts on simulators, you can reach up to 20-25 repetitions, reaching muscle failure, and in single-joint exercises, do 30, 40, even 50 repetitions, finally finishing off the muscles so that they no longer have the right not to grow.
How much to do in order not to pump up?
Now that we have figured out a little about the peculiarities of muscle growth, let's move on to workouts that do not increase mass, but vice versa. For the purpose of losing weight, you can engage in endurance, increasing the working time of individual muscles and developing cardiovascular and respiratory system... Let's say you need the endurance of your leg muscles for a long run. Marathon every day is not the healthiest solution for knee joints but doing some squat volume will help. Start with no-weights squats and work your way up the repetitions gradually, such as five or even one per workout. When you get 100 reps per set, you can continue and reach 200, or you can pick up dumbbells and perform sets of 20-50 reps. It is better not to do it with a barbell on the back so many times, the lower back will fail.
Another option is general endurance, developed by circuit or interval training. Choose a few polyarticular exercises on the whole body, which you know how to do very well, and perform them one after another without rest pauses - you will rest when you complete the whole circle. Work on medium to high reps (8-12 or 15-25), but with half the weight you can handle in this range. The meaning of such a scheme is in prolonged work with a change of exercises: individual muscles do not receive sufficient load for growth, but the heart and lungs work intensively, and a lot of calories are also wasted.
Now you know why different repetitions are prescribed in programs and in specific movements, and you can start meaningful workouts. First, learn to do the exercises clearly, then tackle the technique that leads to your goal. Try not to break the technique for the sake of the protocol: if you feel that you do not control the weight and the movement is deteriorating, stop the approach. It is better to under-do some repetitions than to finish everything, getting injured and losing the opportunity to train. Remember, a healthy body will always look its best.
Absolutely in any gym, you will see people making many mistakes during training - a guy on a bench press beats the barbell off his chest, someone does flexion of the legs, and at the same time his pelvis is more mobile than the hamstrings, while the other is trying to press in the simulator "butterfly". 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 right approach- when you have reached failure - the point at which you can no longer do another one of the same approach on your own - in the range of 8-12 repetitions. If you can easily do more than 12 reps, add weight to the next set to achieve muscle failure in the range we want.
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 will be able to 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 very heavy weights for high repetitions.
Train like bodybuilders: if you want to increase muscle mass, aim for 8-12 repetitions 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, which helps them reduce the risk of injury, keep their joints healthy, and reach their 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: training athletes for strength differs from training bodybuilders in that they avoid refusal approaches because they can negatively affect 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 multi-joint exercises, auxiliary exercises 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 related to gym, therefore, 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!
How many sets?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 power training should fit 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 as much as possible in one go. 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 load distribution 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
Hello everyone. Welcome to the blog without lies and falsehood, bodybuilding in its purest form. V today's release, we'll talk about how many sets to do in bodybuilding exercises. The topic itself is very important, because it is in the first place in any training complex.
Before we begin to delve into this question, I would like to tell the youngest inhabitants of the gym, what exactly is an approach? (and the difference between the approach and repetitions, just in case).
And so, reps are when you start doing the exercises and counting how many times you have completed the movement. And the approach (aka a series, the set is shortened) is when you completed the required number of repetitions and finished the movement (well, for example, did 10 lifts of the barbell to the biceps and lowered it), this is 1 approach (series), this means that you did 1 set of 10 reps.
If you rest for 1 minute and repeat all over again (i.e. do 10 reps and lower the barbell), this will already be 2 sets. Those. you have already done 2 trips. Do you understand?
I hope I explained it in an accessible way, now we turn to another question, how many sets do you need to do per workout, how many sets you need to do for each muscle group, so that there is maximum benefit in the form of muscle growth?
The questions are very confusing, there is disinformation everywhere ... one broadcasts that 1-2 approaches to failure will be enough, another says 5-6 is needed, the third is inventing something else .. Everyone has their own opinion, and who is right, where the hell take it, truth?
There are athletes for whom 1-2 approaches are enough, for another, 5 approaches will not be enough.
The whole thing depends on:
- genetics
- psyche
I substantiate why this is so. It is psychologically easier for some athletes to tune in and complete one but high-quality approach, instead of 5, well, let's say, at random. I usually see this with advanced athletes, because beginners are not capable of such a return.
Warming approaches
In any case, you will have to do warm-up sets, of course, if you do not want to get injured and say goodbye to bodybuilding for a long time. Our muscles and ligaments need to be warmed up before strenuous exercise in the gym.
Moreover, warm-up approaches prepare your psyche for maximum training.
So, whoever tells you that tough fighters don't warm up, etc. this is a delusion, any athlete warms up when working with huge weights.
Personally, I performed both the maximum and minimum number of approaches, after which I decided to stop at the golden mean.
The golden mean: these are 3-4 working approaches, after 2-3 warm-ups in the first exercise (quite enough). Let's see how it looks in practice in the bench press on a horizontal bench.
Let's say your working weight is 80kg X 8 reps.
So the golden mean looks like this:
- Warm-up with an empty bar (20kg) is mandatory (always start with an empty bar)
- 40kgХ12 - warm-up
- 60kgX10 - 2nd approach, warm-up again
- 70kgX8 - 3rd approach (warm-up)
- 80kgH6-12 - 1st worker
- 80kgH6-12 - 2nd worker
- 80kg X 6-12 3rd worker
We do warm-up sets with low weight, in a large number of repetitions.
This is done in order to prepare your muscles for the maximum working weights for the exercise.
After that, a leading approach follows, and finally a working approach, which is also the most important.
As a rule, when the athlete is still fresh in this first approach, you need to try to regularly increase working weights (progress the load).
You can read more about load progression in the main articles:
- Bodybuilding workout programs safe ways progression i.e. increase weights and reps, this is a must-read).
- German voluminous training (here again, it tells about the same safe methods, but already about the unsafe way of progression of the load, for professionals).
- Natural bodybuilding muscle without steroids (here it is told, in principle, what the progression is for, how to carry it out, etc. but not as chewed up as in the first and second articles).
The second working approach - stimulates the development of the muscle, it is just as strong, the only thing is that most likely you will not be able to do the same number of repetitions as in the first one, because your muscles are already tired.
And finally, the 3rd working approach: here it is more than likely that you will do even fewer reps than in the previous (2nd).
I think that in following exercises on the same chest, you should not warm up.
Because our muscles are already warmed up and even more than tired.
But, if you feel that you need (just in case, so to speak), then one will be enough.
For example: if you have the 2nd exercise according to the plan of the bench press lying on the incline, your maximum is 80kgX8 then:
- 60kgX6-8 - warm-up
- 80kgH6-12- 1st worker
- 80kgH6-12 - 2nd worker
- 80kgH6-12 - 3rd worker
Why are multiple work approaches performed?
For a beginner athlete, 100% will not be able to achieve the return from one approach in the exercise.
Moreover, even more advanced athletes will fail.
Because, you still feel your muscles very badly, you simply simply cannot make them work as it should. That is why, in several approaches you have a chance, as opposed to one.
Only professional bodybuilders are capable of such a return, but they never do so few sets, because they often train according to highly intense schemes (the so-called German training).
This training method is very useful (golden mean). Perhaps sometime in the future, you will discover the most effective complex exercises in a power manner.
But, not now, the time has not yet come. All successful athletes who are now addicted to a limited number of approaches (and there are very few of them), or those who use a huge number of approaches, started with simple training methods. You can't, just take and jump over your head. Start small and achieve a lot.