Leg training program without iron: strengthening, endurance, explosive strength. Sets, reps and rest What does three sets of 20 times mean
This is not a very common misconception, but I want to discuss it nonetheless.
This is partly true and therefore a trap awaits beginners here.
The fact is that 20 times per approach is effective only if the athlete gives all the best for this one approach, but does not go over the edge of overtraining.
And this fine line is very difficult to catch.
If you do not train a little, then the effectiveness of the exercise decreases sharply and we can assume that the training was wasted.
If you overtrain a little, then caring comrades will simply take you out of the gym, pale, exhausted, exhausted and vomiting.
Adepts (fans) of squats 20 times per approach put buckets all over the hall so that you don’t have to run far when you want to puke from overtraining after the approach. And it's not a joke.
Therefore, I do not advise any of the novice athletes to try this recommendation on themselves. At 99%, you will develop a persistent aversion to squats and deadlifts.
I want to draw attention to the fact that one of the now “fashionable” amateur bodybuilding gurus Stuart McRobert (author of the books “Think!”, “Think-2”, “Hands of a Titan”, etc.) insists on these 20 single squats and deadlifts. .), whose books have been actively distributed in Russia over the past 8-10 years.
I propose to take a closer look at MacRobert himself and consider whether we can trust his advice.
Who is he, this "fashionable" guru, and what can he do? What results did he achieve?
Let's look into this issue, because it is quite important. Agree, it is stupid to read a book, for example, on the craft of a bricklayer, written by a person who does not know how to lay out a brick wall of a garage.
In the book "Think!", fortunately, the results of Stuart McRobert are given better. They are. Bench press - 120kg, squat - 160kg and deadlift - 200kg. In total, this gives 120 + 160 + 200 = 480 kg.
Unfortunately, Stewart's own weight is not indicated in the book, but we can roughly estimate it ourselves.
He writes that he has a height of 175 cm and, according to his method, has built up 25 kg of muscle. Thus, even if he initially, with his height of 175 cm, was a skinny 60-kilogram dystrophic, then having increased 25 kg of muscles, he reached a mass of 60 + 25 = 85 kg. And most likely 90-95kg. But let's stop at a minimum of 85 kg.
So, what does all this mean and why all these calculations and assumptions? .. This is necessary in order to transfer the conversation to the plane of sports categories and titles that is more familiar to us. This, of course, is purely our, Russian standards, but let's look at Stewart's results from this angle. At least out of interest.
Below I provide a table of powerlifting standards for men (the sum of three exercises is indicated).
This is an article on strength sport terminology for beginners.
Sports, like other sciences, have their own terminology. Therefore, many beginners, starting
to training, at first they don’t understand what they want from them For you to talk to athletes
in the gym in one language, I will explain some initial terms:
sets, reps, rest between sets, superset, maximum strength, basic exercises,
cardio, free weights...
I will also show how the necessary parameters are recorded in the training program.
WHAT ARE SETS AND REPETITIONS
Suppose you did 10 barbell squats, then rested for 2 minutes and did
10 more squats, rested again for 2 minutes and did 10 more squats.
In sports language, this means that you have done THREE sets of 10 repetitions.
In this example, the rest between sets was 2 minutes, but the rest can be different,
it depends on the purpose and on the program being used.
The number of sets and repetitions in each exercise also depends on the purpose of training.
Additionally, the training program indicates the load for each exercise.
The entry in the sports program looks like this:
Shoulder Squats 3x10/50kg Rest 2 minutes between sets
Note #1
In English, the approaches are called "SET"
Therefore, in our country, too, in the English manner, approaches are often called “sets”
They say: three sets of ten repetitions. Repetitions in English would be "reps" short for word
"repetition" which in translation means repetition, repetition.
Note #2
Previously, in Soviet sports, approaches were sometimes called "series"
So the task sounded like this: four series of 12 repetitions
Note #3
Recording format may vary.
In bodybuilding, it is most often written like this:
Bench Press 3x10/50kg Rest between sets 2 minutes
This means that you need to do three sets of 10 repetitions with a load of 50 kg.
In other strength sports, the entry might look like this:
Barbell Shoulder Squats 120/3x5 (or 120x3x5)
This means 120 kg for three times in five approaches, the essence is the same, just the order of recording is slightly different.
In addition, in power sports, the load may not be indicated in kilograms, but as a percentage of the maximum.
For example: Barbell Squat 80%/3x5 (or 80% x3x5)
This means that you need to take the weight 80% of your maximum and do five sets of three reps.
For yourself, you can choose any convenient type of recording. If you take a ready-made program, then there should be
it is indicated how sets and repetitions are indicated, what load to use and how much rest between sets
recommended for this program.
WHAT IS A SUPERSET
Superset - performing two different exercises one after the other without rest.
You do the first exercise, then immediately the second, and only after that you rest - this is one set of a superset.
Then again perform the first exercise and immediately the second - this will be the second approach of the superset.
Let's take an example
Superset for arm muscles:
Exercise #1 - Standing Barbell Curl
Exercise #2 - French Bench Press
Task: 4x10 Rest 2 minutes
How to perform:
First, do the Barbell Curl – 10 reps.
Then immediately without rest "French bench press" - 10 repetitions.
This will be the first set of the superset!
After that, rest for 2 minutes and do the next approach of the superset and so on.
In fact, there is a short break between exercises in a superset while you change the machine.
or take another barbell or dumbbell. It is desirable to quickly move from one exercise to another,
so that the break does not exceed 10-15 seconds.
MAXIMUM WEIGHT (SINGLE REPETITION MAXIMUM)
The maximum weight (maximum strength, one repetition maximum) is the largest weight that
you can lift in this exercise for 1 rep. In programs it can be referred to as "1RM"
When in the gym they ask how much you press, they usually mean how much you can squeeze out for 1 time,
that is, they ask about your maximum strength.
Attention- for beginners in the first six months of classes, I recommend not to lift the maximum weight
for one repetition (do not go to the maximum as the athletes say). First, it takes time to prepare
your ligaments and joints to maximum loads, secondly, you need to master and consolidate a clear exercise technique,
otherwise, serious injury may result. Take your time, develop your abilities gradually.
To find out the maximum strength, athletes do a “driving”, you also need to be able to do it right!
You can’t immediately take and lift the maximum weight ... I’ll write more about this in another article.
AND A LITTLE TERMINOLOGY...
Free weights- barbells, dumbbells, kettlebells.
Basic exercises- the main developmental exercises for a particular sport.
In bodybuilding, powerlifting and weightlifting, this is a variety of exercises with a barbell.
Additional information in the article - it is also cardio training, it is also aerobic training.
These are the following types of load: light long running, active walking, aerobics classes, exercise bike exercises,
stepper, etc. Roughly speaking, these are low and moderate power endurance loads.
Basically, these loads are aimed at burning fat, warming up / warming up, training the heart, developing endurance.
TRAINING PROGRAMS FOR REAL RESULTS
Friends, so that you do it right, I have developed detailed training programs
Each program contains all the necessary instructions and plans for each workout.
Each program is unique - you will train with pleasure and get excellent results.
Want to know what's new on the Athletic Blog?
– and live with sports!
How many repetitions to do in the approach is a very important question. The result that you get from classes 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 rate of repetitions, based on your own goals.
To get started, take a look at this chart. And below I will give all the explanations.
What is the correct number of repetitions?
It all depends on the purpose of the classes, 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 bottom line, as is often the case, is in the details. In these very nuances.
First, let's do the following. On the one hand, I propose to clearly separate the different zones of repetition. On the other hand, I refuse a clear separation of these zones.
What is a re-maximum?
This indicator will help you better understand the topic. It is usually referred to as PM or simply indicated that the weight is 100%.
Rep max - this is a specific weight that you can lift in this exercise only once. Necessarily technically clean (without cheating and other tricks). Adding even 100 g to this weight makes this weight unbearable for you.
If it is written that the weight is 90%, then we are talking about a weight that is 0.9 of the repeated maximum. If your rep max is 70 kg in barbell squats, then 90% of it will be 63 kg. Got it? Go ahead.
The number of repetitions. Clearly separate areas.
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 - someday I will talk about the method of low-rep explosive training with light weights). Don't be surprised, 105% is common in powerlifting strength training. This is a normal practice that allows athletes to quickly achieve new results.
In this range, parameters such as coordination of movements (an important thing for the development of one-time muscle strength) and innervation of motor units (these are groups of muscle cells innervated by one motor neuron) develop powerfully.
Large weights instantly force the body into optimal positions and exhibit optimal biomechanics.
And motor units in general are 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. This synchronization manifests itself as a one-time force.
This method best develops white muscle fibers.
4-6 reps
This number of repetitions is performed in approaches to develop muscle power and explosive strength (see also). Usually, weights of 80-85% of the repeated maximum are used.
Sets of 4-6 reps are optimal for developing explosive strength and movement power. 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 muscle growth. The optimal weight is 70-80% of the repeated maximum. I remember that I made the most progress in the barbell mass squat at this number of repetitions. A higher number of repetitions led to an acute lack of oxygen and premature termination of the set.
It is believed that this range is 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 all the time, there is no development of endurance (it literally evaporates) and even an ordinary run of 2-3 km or a couple of rounds in the ring become a cruel test for the breath and heart.
9-12 reps
Many people think that this amount is too high for muscle growth and refer to this range as 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 also actively included in the work.
However, the practice of classes and some studies indicate a significant mass-gaining effect in the range of 10 to 18 repetitions. This is in conflict with the opinion of staunch supporters of pure strength training, aimed at 6-8 repetitions. Also, after years of low rep training, training for 12 or more reps is very uncomfortable. Many athletes confuse this feeling of discomfort with a lack of effect.
In the range from 10 to 18 repetitions in the muscles, indeed, there is no active growth of myofibrils in thickness. However, there is a serious increase in the volume of the 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 staunch supporters can be easily moved and expanded if we are talking specifically about the growth of muscle mass.
In addition, do not forget that many training parameters affect the growth of muscle mass: (and, accordingly, the number of approaches), the growth of working weight, etc.
12-15 reps
It is considered the optimal number for improving the shape and relief of muscles. Usually, weights in the range of 55-65% of the repeated maximum are used here. In the muscles, mainly red muscle fibers work.
This range really improves the shape and relief. But a lot depends on nutrition. If you make it mass-gathering, the mass will grow very well.
15-25 or more reps
According to established ideas, this is a zone of almost exclusively growth and improvement of their relief. If you work with iron, then with such a number of repetitions, weights in the region of 55% of the repeated maximum and below are used. In the muscles, almost exclusively red muscle fibers work, which are responsible for endurance. Also for fat burning.
Be sure to keep in mind that such training seriously hits one-time strength, quickly reducing it.
It is for this reason that people who practice the so-called healthy lifestyle - regular long runs and simple exercises with their own weight for many repetitions, and often radical forms of vegetarianism (God forbid!) do not like “iron” so much or limit it to a minimum. And absolutely in vain, by the way! Iron is a very powerful health stimulant and, unfortunately, the subject of great misconceptions among the older generation...
Well, we have gone through the entire reasonable range of repetitions in strength exercises. Now let's see why it is worth moving away from the clear boundaries of these ranges.
The response of muscles and the whole organism to these ranges includes different mechanisms and adaptations. And often a certain adaptation begins to manifest itself in one zone, manifests itself to the maximum in another, and sometimes its signs are present in the third, and so on. repetition zones. That is, many parameters are not uniquely related to a specific number of repetitions.
When it comes to pure strength training for times, the best way here is to perform one-time repetitions with maximum weights. However, even if you train for 6-8 repetitions, one-time strength will also increase. But not so fast. After all, 6-8 repetitions are not optimal for this.
Separately, it is worth remembering about training for relief, when you need to “burn” those extra pounds. It looks like you just need to do a lot of repetitions here. And here is and not necessarily!
There are many training methods that allow you to quickly burn fat by training with relatively large weights and low reps (8-12). We are talking about methods such as, etc.
How many repetitions do you need?
If you are a beginner (poor shape and no training experience, plus possibly extra pounds)
Do simple bodyweight exercises for 15 or more repetitions. 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)
Perform strength exercises for 12-15 repetitions. Try to gradually increase the working weight.
If you have an average level of training (training from 6 to 12 months)
You should think about periodization of training. This is a simple alternation of sets of exercises with a different number of repetitions. You will definitely benefit from 6-8, and 12-15, and 15-25 repetitions. 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-rep simple bodyweight exercises. Do 20-40 or more squats per set. Do a lot of tilts (20 or more per approach). It is this method that has proven itself in my training.
If you are underweight or an ectomorph (and already have at least 3 months of training experience)
Do sets of 4-6 or 6-8 reps. This will allow you to grow muscle and gain weight as quickly as possible. No push-ups and running will help here. You need strength training and a very satisfying diet. And rest between sets. The workout will turn out to be longer, but the “meat” will grow effectively.
If you are over 50
It is recommended not to use a low number of repetitions (1-6) in training. More precisely, use rarely, as a peak workout once every 2-4 weeks. However, you should not completely abandon strength training. During the year, you should have 2-3 complexes for 1-2 months with a number of repetitions from 6 to 10. This is extremely important precisely because of age, when muscle mass is actively lost, and with it the rest of health.
I wish you successful studies! Questions and comments are welcome.
Master of all site and fitness trainer | more >>
Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
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Date of: 2016-08-12 Views: 65 024 Grade: 5.0
Now I will tell you about such an interesting and rare method as the method of one approach. What it is? The method of one approach is that you do each exercise in just one working approach, but until complete failure.
What does it look like in practice? Well, for example, you want to work out your back today. Usually (for example) on the back you do 3 exercises:
- 3 sets
- 3 sets
- 3 sets
- 1 set
- 1 set
- 1 set
- 1 set
- 1 set
- 1 set
- 1 set
- 1 set
- 1 set
Benefits of the One Approach Method
1. More inclusion of muscle fibers. By doing 3 sets of different exercises to failure, but aimed at the same muscles, you will include more muscle fibers in the work than if you did one exercise of 3 sets. This means that there will be more stress on your muscles and they will grow in size and strength more easily. 2. This method makes your workouts more varied and not boring. After all, you will be doing several times more exercises in one workout. Yes, and you will agree that doing several identical approaches is pretty boring. 3. For those who put less weight on the first working set with the words: “This is so that on the last set I can do the right number of repetitions” - now you can forget this fear of yours. After all, you no longer have the first and last approach. Each approach is the last one! And you have to get the most out of it!Cons of this method
1. Not suitable for home use. After all, a greater number of different exercises requires the same large number of different equipment. 2. At the beginning of each such workout, you need to do well. The fact is that with this method you should have almost no warm-up approaches. They can only be in some basic exercises. If you spend time on a warm-up approach in each exercise, then this will reduce the effectiveness of the workout and drag it out a lot. Therefore, do a good general warm-up at the beginning. And you can still do 1-2 warm-up approaches before each first exercise in the chain of exercises for one muscle group. For example, you are going to swing your legs and your first exercise is a squat with a barbell. Here in front of him, you can do 1 - 2 warm-up approaches. You need to understand that after squats your legs are already stretched and there is no need to stretch them before the rest of the leg exercises. The same is true for other muscle groups. 3. It follows from the above point that this method is not suitable for beginners. To immediately hang up the working weight, you must be very good. That is, you should already thoroughly study your physical capabilities. 4. You must be able to. That is, in such a way that you can no longer do one more repetition under any circumstances. This is a prerequisite for this method. Without this condition, it loses its effectiveness. 5. You will have to constantly collect and disassemble shells after each approach. Not everyone loves it.Combination with other methods
. It is with him that this method is best combined. One approach to failure - 2-3 minutes rest. Then again one approach to failure, but another exercise. . Also an option. Accordingly, each superset should be done in one approach. Then - a new superset. . It is better not to combine with him. First, circuit training usually consists of 7-8 exercises and 5 circuits. It turns out that each circle you have should be from new exercises. You just don't remember the sequence. You can, of course, write it down. In general, it is theoretically possible to do a circuit training using this method, but it will be at least inconvenient, and you should be almost alone in the gym. . It is also better not to combine with it, for the reason described in the circular method. It will also be extremely inconvenient to keep so many simulators and equipment under control. . It can be a good combination. 5 - 8 exercises one approach per muscle group, then 5 - 10 minutes of cardio. Then 5 - 8 exercises for another muscle group and again cardio. But I just gave you an example. In general, combine this method with split, combo, and supersets.28.02.2015 26741
Training Author of the article:The number of sets and reps per exercise is a fairly common question on various bodybuilding forums. Professionals have long learned to choose the right approaches and repetitions, so beginners are usually interested in this question. In general, this is a very controversial issue that is dealt with in many books on bodybuilding. Each author has his own opinion on this matter, today we will express our own.
In total, there are two global opinions about approaches and repetitions. One of them is classic, developed over the years of training by many athletes; the other is scientific, more modern. You can read about them at. But for a deeper understanding, we decided to write this article - an examination of the myths created around the choice of the number of approaches and repetitions.
Repetition - the execution of movement along a given trajectory with controlled observance of the phases of the exercise.
Set (approach) - an exercise session in which repetitions are performed.
Myth #1: All exercises should be done 8-12 reps per set.
This amount is ideal in terms of muscle building.
Origin of the myth: In 1954, one of the works of Ian McQueen (a famous MD and bodybuilder) recommended 8-12 repetitions per set for effective muscle building.
Rebuttal: such a number of repetitions keeps the muscles in an average tension, which does not allow them to be developed to the maximum.
Scientific point of view: the highest tension occurs when exercising with heavy weights, it is they that stimulate muscle growth. On the other hand, the total time during which the muscles are tense (a large number of repetitions) stimulates the structures around the muscle fibers - which increases their endurance. Variant with the number of repetitions from 8 to 12, something between tension and weight. But if you constantly work with such a number of repetitions, you will not give the muscles the high level of tension that you get only if you work with large weights.
Outcome: vary the number of repetitions with different weights.
Myth #2: Each exercise should have 3 sets.
With such a load, you will always progress, there is simply no point in doing more.
Origin of the Myth: In 1958, a post by Thomas Delorme stated that 3 sets of 10 reps would be no different in effectiveness from 10 sets of 10 reps.
Rebuttal: This is not true. Believe me, your muscles do not care about the magic of the number "3". You should know only one rule: the more repetitions in the approach, the less approaches. That is, in general, the number of repetitions remains approximately the same, only the number of divisions into sets changes.
Outcome: Average weight? - 3 sets of 8 reps. Are you lifting heavy weights and doing 3 reps? - do 6 sets.
Myth #3. You need to perform 3-4 exercises for each muscle group.
Only in this way you will qualitatively load a specific muscle.
Origin of the Myth: Arnold Schwarzenegger's Postulate (1966).
Rebuttal: the same Arnie said that in each exercise you need to perform 8-12 times in 3 sets. After averaged calculations, there are almost one and a half hundred repetitions for each muscle group. If you are able to withstand such a load - you are hacking. It is better to make training less voluminous, but more effective. Moreover, working on such advice, your training will take a very long time, not everyone can withstand this.
Outcome: stop at 50 repetitions (maximum) for each muscle group. It is more effective to do 1-2 exercises per muscle group, but with the correct load. You won't want to do more)
In this article, we began to learn such a question about the number of sets and repetitions of exercises. The question is very important when building a training plan. You have already figured out a little what's what, considering popular myths. To specifically find out how many repetitions and sets to do for you, read the continuation of the article.
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