Sets and reps for strength training. Sets, reps and rest How many warm-up sets should you do?

How many repetitions to do in a set is very important question. The result you get from training 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, check out this diagram. 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, many nuances arise. And the point, as often happens, is in the little things. In these very nuances.

To begin with, let's do the following. On the one hand, I propose to clearly separate different repetition zones. On the other hand, I refuse to clearly separate these zones.

What is a rep max?

This indicator will help you better understand the topic. It is usually denoted PM or simply indicated that the weight is 100%.

Repeat max - this is a specific weight that you can lift in this exercise just one time. Be sure to be technically pure (no cheating or other tricks). Adding even 100 g to this weight makes this weight too heavy for you.

If it is written that the weight is 90%, then we are talking about a weight that is 0.9 of the repetition maximum. If your rep max in the barbell squat is 70kg, then 90% of it will be 63kg. Got it? Go ahead.

Number of repetitions. We clearly separate the zones.

1-3 reps

This number of repetitions increases one-time strength. Here we use the most heavy weights(90-105% of the maximum, but there are exceptions - someday I’ll tell you about the method of low-repetition explosive training with light weights). Don't be surprised at strength training In powerlifting, a value of 105% 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 develop powerfully (an important thing for the development of one-time muscle strength) and innervation of motor units (these are groups 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 simultaneously, 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 sets to develop muscle power and explosive strength (see also). Typically, weights of 80-85% of the repeated maximum are used.

Sets of 4-6 repetitions are optimal for developing explosive strength and power of movements. 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 making the most progress on the front squat at this number of reps. A higher number of repetitions led to an acute lack of oxygen and premature termination of the set.

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, there is no development of endurance (it literally evaporates) and even a regular run of 2-3 km or a couple of rounds in the ring becomes a cruel test for the respiratory tract and the heart.

9-12 reps

Many people believe that this amount is too high for muscle growth and classify 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 actively involved in the work.

However, practice and some studies indicate a significant mass-gaining effect in the range from 10 to 18 repetitions. This contradicts the opinion of staunch supporters of pure strength training, aimed at 6-8 repetitions. In addition, after many years of training at a low number of repetitions, training for 12 or more repetitions 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, there is indeed no active growth of myofibrils in thickness. However, there is a serious increase in sarcoplasmic volume, which directly affects muscle volume 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 if we are talking specifically about the growth of muscle mass.

In addition, do not forget that the growth of muscle mass is influenced by many training parameters: (and, accordingly, the number of approaches), increase in working weight, etc.

12-15 reps

It is considered the optimal number for improving the shape and relief of muscles. Typically, weights in the range of 55-65% of the rep maximum are used here. The muscles work mainly with red muscle fibers.

This range really improves the shape and relief. But a lot depends on nutrition. If you make it mass-gaining, your mass will grow very well.

15-25 or more repetitions

According to established ideas, this is a zone of almost exclusively growth and improvement of their relief. If you work with iron, then with this number of repetitions, weights in the region of 55% of the repetition maximum and below are used. The muscles work almost exclusively with red muscle fibers, which are responsible for endurance. And also for burning fat.

Be sure to keep in mind that such training takes a very serious toll on one-time strength, 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!) do not like “iron” or limit it to a minimum. And completely in vain, by the way! Iron is a very powerful health stimulant and, unfortunately, the subject of huge misconceptions among older people...

Well, we've covered all reasonable rep ranges for strength training. Now let's see why it is worth moving away from the clear boundaries of these ranges.

The response of the muscles and the entire body to these ranges involves different mechanisms and adaptations. And often a certain adaptation begins to manifest itself in one zone, is maximally manifested in another, and sometimes its signs are present in a third, etc. repetition zones. That is, many parameters are not uniquely related to a specific number of repetitions.

When it comes to pure strength training at times, then the best way here we will 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.

It’s also worth remembering about terrain training, when you need to “burn” overweight. It seems that here you just need to do a lot of repetitions. But it’s not necessary!

There are many training methods that allow you to burn fat quickly by training with relatively heavy 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 for less than 3-6 months)

Follow strength exercises for 12-15 repetitions. Try to gradually increase your working weight.

If you have an average level of training (train for 6 to 12 months)

You should think about periodizing your training. 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 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 are at least somewhat mobile)

Start practicing high reps simple exercises with its own weight. Do 20-40 or more squats per set. Do a lot of inclines (20 or more per set). It is this method that has proven itself well in my training.

If you are underweight or are 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 muscles and gain weight as quickly as possible. No amount of push-ups or running will help here. What you need is strength training and a very nutritious diet. And rest more 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, use it rarely, as peak training once every 2-4 weeks. However, completely abandon strength training not worth it. Over the course of a 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 age, when muscle mass is actively lost, and with it the remnants of health.

I wish you successful studies! Questions and comments are welcome.

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, resting, then 15 more times, resting again, then 15 more times.
The concept of “set” is used in foreign literature; it seems to me more obvious. 3 sets of 15 times.
The point of the approaches is that during exercise we train muscles. And the muscles are trained while they are working. But 15 repetitions are not enough for the muscle training you need, at the same time, doing the exercise more than 15 times at a time (this particular exercise) will be difficult, because it will overload the muscles and the heart. That's why the 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 may be approaches with increasing or decreasing the number of repetitions, as well as changing the weight of the equipment if they are used. This should be written in the set of exercises, if necessary.

Answer from Maxim Turchinskiy[active]
repetition is the repetition of a particular exercise several times

Answer from AndRUS[guru]
If each “time” is 50 grams... Hmm, yes, that training is needed, what else! 🙂

Answer from Timm Rott[expert]
Yes. approach means walking up and pressing the barbell 15 times. I rested a little and approached again.

Answer from Denis Gruzdev[guru]
Yes, the approaches are like separate mini-workouts with the same number of repetitions (although the ladder and reverse ladder are also practiced - this is when the number of repetitions in the approach increases and decreases from time to time).
If you are not told how long to wait between approaches, this is a reason to think about the professionalism of the instructor. The rest between sets, along with the duration of the set, determines the function being trained.
For example, repetitions of 10-15 seconds every 5-10 minutes have a good effect on the creatine phosphate capacity of the muscles.
30 seconds after 30 seconds on the circulatory system (circulatory interval training method).
2-6 minutes after the same interval - oxygen supply to the muscles.

Answer from Matvey Ryumin[guru]
It’s simple: go to the apparatus (simulator), do the required number of repetitions, rest - this is one approach. According to American tradition, the approach is also called a set. And this is abbreviated as follows: 3x15 (three times fifteen).

Answer from Vladislav[guru]
Yes, you got it right: do it 15 times, rest again 15 times, etc. according to the number of approaches

Answer from Andrey Klipikov[guru]
The approach is the approach to the projectile. Repeat - one repetition, that is, for example, one lift of the barbell.

Answer from Senya Bakhmetyev[newbie]
Damn it's easy

Answer from 3 answers[guru]

Hello! Here is a selection of topics with answers to your question: what does approach mean in training? for example 3 sets of 15 times?

This is an article on strength sports 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 with athletes
V gym In one language I will explain some initial terms:
sets, repetitions, rest between sets, superset, maximum strength, basic exercises,
cardio, free weights...
I will also show you how to record the necessary parameters in the training program.

WHAT ARE SET AND REPS
Let's say you did 10 barbell squats, then rested for 2 minutes and did
10 more squats, again rested for 2 minutes and did 10 more squats.
In sports language, this means that you did THREE sets of 10 repetitions.
In this example, the rest between sets was 2 minutes, but the rest could be different,
it depends on the purpose and the program used.
The number of approaches and repetitions in each exercise also depends on the purpose of the training.
Additionally, the training program indicates the load for each exercise.
Sign up for sports program looks like that:
Squats with a barbell on the shoulders 3x10/50kg Rest between sets 2 minutes

Note #1
IN English language 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" which is short for the 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
The recording form may vary
In bodybuilding it is most often written like this:
Bench press 3x10/50kg Rest between sets 2 minutes
This means doing three sets of 10 repetitions with a load of 50 kg.
In other types of strength sports, the recording may look like this:
Squats with a barbell on the shoulders 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.
Besides, in strength sports the load may be indicated not in kilograms, but as a percentage of the maximum.
For example, like this: Squats with a barbell 80%/3x5 (or 80% x3x5)
This means using a weight of 80% of your maximum and doing five sets of three reps.
You can choose any convenient recording type for yourself. If you take a ready-made program, then there should be
it is indicated how approaches and repetitions are designated, what load to use and how much rest between sets
recommended in this program.

WHAT IS A SUPERSET
A superset is performing two different exercises one after the other without rest.
You do the first exercise, then immediately the second, and only then rest - this is one superset approach.
Then do the first exercise again and immediately the second - this will be the second set of the superset.
Let's look at an example
Superset for arm muscles:
Exercise No. 1 – Standing barbell curl
Exercise No. 2 – French press with a barbell lying down
Task: 4x10 Rest 2 minutes
How to do it:
First, do the Barbell Curl – 10 reps.
Then immediately without rest “French press” - 10 repetitions.
This will be the first set of the superset!
After this, rest for 2 minutes and do the next set of supersets 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 dumbbells. It is advisable to quickly move from one exercise to another,
so that the break does not exceed 10-15 seconds.

MAXIMUM WEIGHT (ONE-REP MAX)
Maximum weight (maximum strength, one-repetition maximum) is the largest weight that can be
you can lift for 1 rep in this exercise. In programs it may be designated as “1RM”
When people at the gym ask how much you can bench press, they usually mean how much you can bench press for one rep,
that is, they ask about your maximum strength.
Attention– for beginners, in the first six months of training, I recommend not lifting Weight Limit
for one repetition (do not go to the maximum as athletes say). Firstly, 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 occur. Take your time, develop your capabilities gradually.
To find out maximum strength, athletes do “walking”, you also need to be able to do this correctly!
You can’t immediately take and lift the maximum weight... I’ll write more about this in another article.

AND A LITTLE MORE TERMINOLOGY...
Free weights- barbells, dumbbells, weights.
Basic exercises– basic developmental exercises for a specific sport.
In bodybuilding, powerlifting and weightlifting it is various exercises with a barbell.
Additional information in the article - aka cardio training, aka aerobic training.
These are the following types of exercise: light long running, active walking, aerobics, exercise on an exercise bike,
stepper, etc. Roughly speaking, these are endurance loads of low to moderate power.
Basically, these loads are aimed at burning fat, warming up/warming up, training the heart, and developing endurance.

TRAINING PROGRAMS FOR REAL RESULTS
Friends, so that you do it right, I developed detailed programs training

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!

I think one of the most “rhetorical” questions in bodybuilding is how many sets of exercises and repetitions to do in training. And it’s not for nothing that this question is so popular - specialization and results in bodybuilding directly depend on the amount of work performed during 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 approaches to do per muscle group?

Let's first find out how many approaches to do for each muscle being trained, namely, how much work to do during training. Based on my training experience, I can recommend what works well for me, as well as for the circle of people who train with me. Therefore, all recommendations in this article will come from 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 much 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 the amount of work will be very different for beginners and more experienced athletes. Beginners can handle it more approaches because they muscles are not involved as much like experienced bodybuilders. For example (very roughly), 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 greater stress than those of a beginner. Even if the total tonnage of work is the same for both.

The whole point is that an experienced athlete was able to compress a huge load into just 5 approaches, whereas for a beginner, the load lasted for 8 approaches. This is exactly the progression of load that natural athletes should strive for - work the muscle as hard as possible in a shorter time. This is the main tenet of natural bodybuilding.

The most popular and simplest progression is to increase the weight on the barbell. Yes, this works well in the first 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 the maximum contraction of the muscle in the approach, so that it experiences very intense stress in a very short period of time.

And do it (perhaps to the surprise of many) you can only using a weight of approximately 70% of maximum. Then tendons are not overloaded And the brain does not inhibit nerve signals muscle contraction . Those. in this way we deceive our body - we force our muscles to contract stronger (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 build a base. But then, when the weights stop at for a long time (and the weights themselves will be large, which can lead to injury) you will need to switch to the following 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 with relatively light weights. Yes, they have strength training days, but still the main type of training is working with weights of approximately 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 max. time), BUT at the same time they do not contract the muscles much - in order not to exhaust nervous system. With this type of training you can train very extensively. (do dozens of approaches per workout) without getting overtrained.

In general, it was such a departure from the main topic. But this is necessary so that you can show the two most effective principles of training for naturals, as well as separate beginners (or more correctly, athletes who have been training for less than two years) from more experienced (training for 3 years or more).

So, the first progression option is to increase working weights.

For all athletes who on this moment progress by increasing working weights, you need to do no more per workout 14 working approaches (it doesn’t matter whether you train one muscle group or combine two or more). That is, training should not last more than an hour. And this is approximately equal to 14 working approaches. However, this figure is not exact, it is an approximate guideline and may differ by a couple of approaches. The main thing is to train for no more than 1 hour.

For large muscle groups you need to perform in a range 7-10 working approaches, for small ones – 3-6 . For example, when I strength train, I do 8 sets for the back and 4 sets for the biceps. In total, there were 12 working approaches per workout. I do 7 working sets for the pecs and 5 for the triceps - a total of 11 approaches per workout.

Rep range I keep in the area 8-9 . However, sometimes I do a little more or a little less repetitions. But I usually don't go lower 6 and I don't rise higher 11 . The scheme is something like this: at the beginning of the workout I do around 10-11 (the first approaches), then by the 5-6th approach I drop to 7-6 repetitions, and the last approaches I do again in the range of 9-10 repetitions. Failure is present, approximately in the middle of the workout (when the rep range drops to 6-7), in other cases, i.e. at the beginning and end of the workout - there is no failure, I stop 1-2 approaches before failure. Or to be even more precise - when the execution technique begins to break down, I stop the approach. Rest between sets 2-3 minutes.

The second option is the progression of maximum muscle contraction.

With this type of load progression, the number of approaches can vary quite a bit. It all depends on how strongly can you feel the muscle group being trained?.

The guidelines 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 10. However, it all depends on how I feel, if there is a surge of strength, I do more, if not, less.

Of these, 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 acidification with lactic acid begin to appear.

Rest between approaches For large muscle groups (back, chest) in the area 1.5-2 minutes. For small ones - 1-1.5 minutes.

Thus, you need to choose the option of load progression and focus on this basis, which is given above.

I won’t describe pumping, because... there you can take a tiny, purely symbolic weight and perform from 10-12 to 20-30 repetitions with a short rest at your discretion, i.e. as soon as the pulse drops, immediately go into battle for the next approach. But here we don’t contract the muscles too much, here the main task– increase blood flow and blood flow into the muscles. With proper organization training process we can use pumping in light training, and it is needed not for muscle destruction, but for more quick recovery and maintenance of creatine phosphate (energy in muscles) 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 adapt it to yourself. Because Everyone has a different daily routine, some don’t get enough sleep, some don’t eat enough, etc. (although, of course, you should strive to establish a daily routine), therefore, everyone’s recovery abilities are different. Someone can train 5 times a week and do 15 approaches per workout, 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 for recovery in the form of artificial hormones.

Your personal trainer online

Important! If you are determined to achieve results and want to as soon as possible achieve the goal (gain muscle mass, having correctly drawn up a diet\meal plan, training program and daily routine), then use the services of a personal fitness trainer online ==>

How to start playing sports and not become disabled

Many people start doing fitness to improve physical fitness or lose extra pounds, but 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 exercises should be done. Our freelance trainer explains why to repeat exercises, how to do proper warm-up and calculate the load that suits you.

IN training programs The number of repetitions is almost always indicated: do 20 push-ups or do a maximum of squats in 30 seconds. It's clear what to do, but why is this so? Anyone who begins to practice themselves needs to understand how many repetitions are needed, in what exercises and for what purpose. Otherwise, there is a risk of training according to a program that will not lead you personally 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 getting injured and temporarily forgetting about any improvement in your figure.

There is no magic or complicated calculations involved in choosing a rep range. Everything is determined by a clear logic related to our body’s reactions to stress. It should be remembered that overall result depends on other training parameters: working weight, speed of movement, rest between approaches, etc. But now let’s look at what number of repetitions is better in different exercises and for different purposes.

Healthy approach

The main selection criterion, as always, remains health: a correctly selected load strengthens it, and an incorrect one destroys it.

Multi-joint exercises 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. An exception should be made for exercises that strain the spine: back squats and deadlifts. In these, it is better to start in the middle range (6-12) even with low weights. Although high-repetition squats and deadlifts are very effective, the lower back must be accustomed to them gradually.

Everything is different with single-joint exercises: since the movement is isolated in one joint and often puts it in a less than optimal position, you need to reduce the load and do more repetitions: 15–20 or more. Never perform isolation exercises in a strength style - with a maximum weight of five repetitions, 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, your body is not ready for training and needs to be awakened. To do this, perform a warm-up, first general (running on a treadmill, exercise bike or light gymnastics), then specific - in the exercises themselves. Start with the minimum weight and large number repetitions, then gradually increase the load by decreasing the number of repetitions. Let's take a barbell squat as an example.

The first warm-up set is 20–30 squats without weights.

The second warm-up set is 10–15 squats with a bodybar or an empty bar.

The third warm-up set is 8–12 squats with a warm-up weight on the bar.

If you have problems with your knee joints or lower back (but your doctor has allowed you to squat), you may need additional warm-up before squats: leg extensions and bending on a machine or back extensions (hyperextension). Do more repetitions with them too - 15–25 with minimal load to warm everything up, pump blood into the working muscles and lubricate the joints.

After warming up, proceed to working sets of 6–10 repetitions with training weight. For the first few months, you need to master the technique of the exercise without thinking about intensity. If you can’t control the movement in this range, then do fewer repetitions per set, for example three to six. Do not increase the weight too much: it should be felt for correct execution, but do not spoil the equipment. The better you learn how to do exercises at the very beginning of classes, the more strength, mass or slimness you will have in the end.

Reps for Strength

Now fast forward six months: you have learned to do the exercises correctly, the whole room is going to look at you and bow to 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 minimal increase in body weight, you should increase the load in a low repetition range. Keep everything the same in the warm-up - you still need to warm up the muscles and lubricate the joints, but perform five to six repetitions in the working sets. At the same time, do not bring it to failure: the last repetition in the approach should be difficult, but clean. When you have completed all the planned repetitions, next training session add two 0.5 kg pancakes to the bar and again strive to ensure that every movement is of high quality. Do you want to do more? Add approaches. Sometimes try maximum loads for five, three and one repetitions, but not too often - once every few weeks.

If isolation movements are required, such as arm extensions for lagging triceps, then add them at the end of the workout in a medium-high number of repetitions - 12-20.

Repeats for mass

You can often hear in fitness clubs that for mass you need to do 8-12 repetitions, and those who are afraid of pumping up are scared off by this range. The thing is, they don't hear about 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 in general can grow from different ranges if sufficient training volume is gained and a certain overload occurs. So what do you do when your dream is muscle growth? Choose the most mass-building exercises and increase weights in the middle range, as well as add isolation with a high number of repetitions. For deadlifts, squats, and standing presses, it's best to stay at 6-10 reps to take care of your spine. But in lunges, bench presses and pull-ups you can increase to 12–15 - this will bring more mass. In presses and rows on machines, you can go up to 20–25 repetitions, reaching muscle failure, and in single-joint exercises you can do 30, 40, even 50 repetitions, finally finishing off the muscles so that they no longer have the right not to grow.

How much should you do to avoid getting pumped up?

Now that we have a little understanding of the characteristics of muscle growth, let's move on to workouts that do not increase mass, but vice versa. In order to lose weight, you can engage in endurance training, increasing the work time of individual muscles and developing the cardiovascular and respiratory systems. Let's say you need leg muscle endurance for a long run. Running a marathon every day is not the healthiest solution for knee joints, but some amount of squats will help. Start with squats without weights and increase the number of repetitions gradually, such as five or even one per workout. When you hit 100 reps in a set, you can continue and go up to 200, or you can pick up dumbbells and do sets of 20-50 reps. It’s better not to do it so many times with a barbell on your back, your lower back will fail.

Another variant - general endurance, developed circular or interval training. Choose a few multi-joint full-body exercises that you can do very well, and perform them one after another without resting pauses - you will rest when you complete the entire circuit. Work in medium to high rep ranges (8-12 or 15-25), but with half the weight you can handle in that range. The meaning of this scheme is long-term 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 spent.

Now you know why programs and specific movements require different numbers of repetitions, you can begin meaningful training. First, learn how to do the exercises clearly, then take on the technique that leads to your goal. Try not to violate the execution 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’s better to miss some reps than to finish them all and get injured and lose the opportunity to train. remember, that healthy body will always look better.