How many approaches and repetitions to do for weight. Big biceps

Have your hands stopped growing in size? It's time to give them new training stimuli by changing up their rep scheme!

There is nothing wrong with attacking the biceps with a proven pattern of 3 sets of 10 reps for each exercise. Many sets up to 10 reps fall right in the middle of the range that has been experimentally proven to stimulate muscle growth. It is unlikely that you will find a representative of sports science who will not agree with such a concept.

However, even scientifically proven methods do not work forever. Of course, the biceps muscle fibers respond to training stimuli in the form of 3 sets of 10. They get bigger and stronger... but up to a point. If you stick to one protocol for several months, the growth rate slows down until it becomes a snail's pace.

To get your biceps growth back on track, you must stimulate the fast-twitch muscle fibers—those that grow best in response to moderate-rep training—with new stimuli. This can be done in various ways. You can increase the weight, do more reps, add more sets, or shorten the rest periods between sets. These are all examples of “progressive overload.”

If you're no longer seeing gains in arm size or strength, chances are you're too comfortable in the arms of your current training program and have stopped challenging yourself in the gym.

Solving the problem of slow growth

Changing your rep pattern is the first way to restart a strength training program because in this scenario, the muscle fibers begin to receive new stimuli.

Let's say you're used to lifting a weight of 40 kg, doing 10 reps. Instead of performing another set with a forty, increase the weight of the bar to 50 kg. It may very well be that you won’t be able to lift it technically more than 5 times, but you shouldn’t despair; you've just given your biceps a whole new stimulus by adding heavier loads!

Sets of less than 6 reps are generally better for building strength rather than mass, but as you get stronger, the number of reps on these heavy sets will increase, which is a sure-fire recipe for building muscular arms.

Another common and time-tested method of developing strength indicators is, that is, 5 sets of 5 repetitions. Bill Starr, a legendary strength coach, helped popularize this protocol in the seventies. The catch is that you should not use the 5x5 technique for barbell curls, because it is much more effective in and not in. Therefore, instead of curls, we will choose weights, which give the biceps great growth stimuli.

The goal is to take a certain weight and perform 5 sets of 5 repetitions, resting 2 minutes between sets. To begin with, the best weight option would be a 6RM weight, that is, a weight (body weight plus weights on the belt) with which you can only do 6 pull-ups. Your 6RM weight should be somewhere around 85% of your 1RM (one rep max).

The right weight is one that will allow you to do 2 sets of 5 reps, but not three. (Stop at 5 reps, even if you can do more.) Adjust the load if this is not the case. Eventually, when you have enough strength to complete all 5 sets of 5 reps, add 2.5-5 kg ​​and start over.

Unfortunately, sooner or later even methods like 5x5 become less effective, so other options are needed. You can take a working weight with which you will reach failure at 8 or even 12 reps. This will also give the biceps a completely different training stimulus. And adding to this a fourth approach that increases the total volume of load, you will get even greater variability in muscle growth stimuli!

In this article we are talking about such an important part of the body as the hands. There is not a single bodybuilder whose arms are too huge. Legs, back, deltoids, waist, but not arms! We will not take synthol freaks into account.

For many athletes, getting their arms to grow is a real problem. We hope that the recommendations from this article will diversify your training and allow you to progress in a difficult but interesting activity - building your own body (bodybuilding!!!).

Key Concepts

Simultaneous training of biceps and triceps

You can alternate biceps exercises with triceps exercises. For example, do biceps curls and then triceps extensions. Maintain this sequence of exercises throughout your workout.

It is better to change exercises at each workout. There are many types of exercises for biceps and triceps, and you probably know them. So apply it!

Sometimes you can do a regular workout: first do all the exercises for the biceps, then for the triceps.

It will be ideal if you combine all of the above. However, keep in mind that many pros choose to alternate biceps sets with triceps sets.

Sequence of exercises for biceps

There are several different exercises you can use to train your brachialis:
Dumbbell Hammer Cross Curl

Classic Hammer Dumbbell Raise

Reverse grip barbell curl

Cable arm curl (uses a lower pulley)

It would be a good idea if you start your workout with any of the above. It is better to choose one of the first two exercises on the list.
Helpful advice: When performing repetitions, grip the dumbbell handle as tightly as possible. By doing this, you will strengthen your grip, which is very important both in bodybuilding and in everyday life.

After these exercises, you can begin training the “lower” part of the biceps – the one adjacent to the elbow. Of course, we don't mean that you can isolate your lower biceps when performing curls. However, there are exercises that, if performed correctly, will ensure blood flow to this particular area of ​​the biceps.

For example, bench curls have always been a favorite exercise of the best bodybuilders, such as Larry Scott, the king of biceps.

Here are some options:
Curls with an EZ bar, dumbbells or barbell on a Scott bench

Any hammer curl where the arm is fully extended at the end

Machine curls (similar to Scott curls)

It is better to never start training with these exercises. They should be performed when the biceps are already slightly warmed up. You should also know that starting curls on a bench with a heavy weight is unsafe. In any gym there have been tragic cases where people who started with these exercises suffered biceps ruptures.

Next you can proceed to basic biceps exercises such as dumbbell or barbell curls. Such exercises are akin to a heavy barbell bench press for the chest muscles: they are best performed when the muscles are as warm as possible and filled with blood. The likelihood of injury is minimal. You can give it your all! Feel free to use any weights as long as your technique remains perfect.

To make the workout more challenging, perform the exercises with a three-second pause at the moment of maximum contraction of the biceps.

Sequence of triceps exercises

Continue training your triceps with dips or a machine. This exercise could be done first, but it's better to get the blood in the triceps before loading them with heavy push-ups. If you can do 20 push-ups, then you can already use additional weights. Tie a “pancake” to your belt.

You can finish your triceps workout with a French press or other extension with a barbell or dumbbells. There are many variations of triceps extensions that you can include in your arsenal:
Triceps extensions with curved bar on an incline bench

L-extension – unique version with angle

Control of muscle contractions

Whether you know it or not, it is on the eccentric portion of the lift (before past sticking point) that muscle damage most often occurs. Combine this with the fact that the biceps are a small muscle group, and you have a recipe for overtraining and injury if you do this on all sets. We recommend taking 3-second breaks per exercise (3-4 sets) or one set of each exercise (again, only 3-4 sets).

Basic exercises, such as curls with dumbbells or a barbell, are best done at the end of the workout, when the muscles are already fairly “clogged.” You will no longer be able to lift too heavy weights, but you will experience the exercises like never before!

The video shows an example of performing curls with a barbell with a curved bar:

Use heavy negative reps on the triceps barre. This is a great and safe way to load your triceps with heavy weights.

We recommend using this technique primarily in the middle of a biceps workout and at the beginning of a triceps workout. The heavy curls will keep blood flowing to the muscles, complementing the effect of the three-second pauses or heavy negative reps you'll do next.
There is one super exercise for maximum biceps contractions - concentrated incline curls:

Press the dumbbells together as shown in the video and squeeze all the juice out of your biceps!

Minimum rest

If you're exhausted after 8 sets of barbell curls, your cardiovascular system is far from healthy. Maybe you should do some cardio in your free time?

Pros of minimal rest:
1) Increasing intensity. Taking shorter breaks between sets is simply a great way to increase the intensity of your workout.
2) Blood flow. With shorter breaks, better pumping (blood supply to the muscles) is achieved. Yes, this is certainly a debatable advantage.

Some people think that pumping is overrated. However, many pros are convinced that short breaks in arm training will ensure maximum results.

So how long should breaks be?

Here are a few approaches you can try for yourself:
10 -second breaks. Periodically include them in your arm muscle training. For example, perform 4 sets of curved barbell curls for 8 reps with 10 seconds rest between sets. It is better to choose a little less weight than usual. These breaks are best suited for shocking the muscles.
30 -second breaks. There is enough time to regain strength for the next approach, but not enough time to cool down. If you alternate biceps and triceps exercises, this time regimen will be ideal.
45 -second breaks. This is the usual length of breaks for arm exercises. There is no reason to extend the break any further. This is the maximum duration of rest.

Training Volume

As with other body parts, it is best to gradually increase your training volume, then train hard for 6 weeks, after which the volume is gradually reduced to the original level. The intensity does not change, but the difference in volume provides periodization.

Example of a 12-week arm muscle training program:
Phase 1. Weeks 1-3. Average training volume. The whole set of exercises includes 6-8 approaches for biceps and 8-10 for triceps. Focus on two or three exercises.

Phase 2. Weeks 4-9. Large volume of training. At this phase we begin to increase the volume of training. Your body will adjust to the intensity set in the first phase, so we'll keep it busy by increasing your overall volume and weight over the next six weeks.
The number of approaches is usually 9-12 for biceps and 12-16 for triceps, with approaches of higher intensity (more weight) added weekly. Three to four exercises are performed. In this phase you will have to work hard for 6 weeks.

Phase 3. Weeks 10-12. Low to medium volume training. The number of approaches is 4-6 for biceps and triceps. The volume of training is reduced by the number of approaches, but these approaches will be the heaviest of your entire life.)) At this phase, as a rule, two exercises are performed.

Phase 4(rest). Weeks 13-14. This phase is necessary in any heavy training program. By taking a break from training, you will get excellent long-term results, freeing yourself from the accumulated nervous fatigue that accompanies high-intensity training.

Examples of training programs

Here is a typical arm workout for Phase #1. This is 8 sets for biceps and 10 sets for triceps. Between sets of all exercises, rest for 30 seconds.

Exercise No. 1. Dumbbell Hammer Cross Curls – 3 sets of 10 reps. First, do 2-3 sets of warm-up exercises of 10 repetitions. Then perform 3 working sets of 10 repetitions, remembering to squeeze the dumbbells tightly with each muscle contraction. As you lower the dumbbells, fully extend your arms. This warms up the lower biceps.

Exercise No. 2. Curved Barbell Curls on a Scott Bench – 3 sets of 8 reps. Lower the bar approximately 90% down. Do not straighten your arms completely, as this may cause injury.

Exercise No. 3. Standing arm curls with a barbell or curved bar with a 3-second pause – 2 sets of 8 reps. The most important thing is to lower the weight after a three-second pause. At this point, your biceps will burn. Choose the maximum weight you can do 8 reps with.

Exercise #4. Triceps extensions using a cable (vertical pulley) – 4 sets of 12 reps. At the bottom point, additionally tense your muscles for 1 second. Keep your elbows close to your body.

Exercise #5. Push-ups on parallel bars or in a machine – 3 sets to failure. In each approach, increase the weight of the weight. The idea is for muscle failure to occur after 8-12 repetitions.

Exercise #6. Curved bar extensions on an incline bench – 3 sets of 15 reps. On each set, try to lower the weight a little lower behind your head. This exercise does not require using a lot of weight.

Exercise No. 1. Bent bar curls with reverse grip – 5 sets of 10 reps. Take a 10 second break between sets. So, perform 10 reps, lower the weight, count 10 seconds, and repeat. Do 5 approaches. This may not be easy. The muscles will burn with fire.

Exercise No. 2. Triceps extensions using a cable - 5 sets of 10 repetitions. After several warm-up exercises, we are going to repeat our feat again. Breaks between approaches should be no more than 10 seconds. You may have difficulty maintaining the same weight, so it's okay if you reduce it a little after a few sets. Remember the 10 second break!

Exercise No. 3. Curling your arms in a machine or on a Scott bench – 3 sets of 12 reps. You should perform this exercise with a heavy weight, without lowering it in all sets. Choose a weight so that you can only do 6 reps. Your partner should help you with the remaining six repetitions. In this exercise, the entire load falls on the biceps.

Exercise #4. Triceps presses in the simulator. To start, do 3 sets of 8 heavy reps. Hold for 3 seconds on each rep and slowly lower the weight. On the fourth (aka last) set, do some heavy negative reps. Set a weight that will allow you to do 6 heavy reps.

Exercise #5. Concentrated dumbbell curls on an incline bench - 2 sets of 8 repetitions. Tighten your muscles as much as possible during the contraction.

Exercise #6. L-extension – 4 sets of 15 repetitions per arm.

Exercise No. 7. Seated dumbbell curls with a 3-second pause - 2 sets of 8 repetitions. This will “finish off” your biceps...

Exercise #8. Close grip EZ bar press – 4 sets 8 reps. Lower the weight slowly, closer to your chin, instead of holding it on your chest. This is a variation of the close grip bench press (Westside staple). You won't be able to use too much weight, but the isolation and stress the triceps receive will provide the muscle needed.

Bonus!

It's hard to explain how effective this exercise is. There is no sensation in the elbows, and when lifting the weight you will feel a strong muscle contraction. Whatever the jocks can come up with...

Remember, in our previous article we looked at theoretical issues in determining the number of sets and repetitions. So, I decided not to procrastinate and wrote its continuation. From this note you will learn about two (and one more, my favorite) methods in determining quantitative indicators of the training process. We will break everything down piece by piece and as a result, you yourself will decide on the option you like and learn how to derive similar numbers, without even resorting to the help of a personal trainer, i.e. without throwing money away :).

Make yourself comfortable, there will be a lot of interesting things, let's go.

Number of approaches and repetitions: so how many?

For those who have just joined us (or just in a tank), let me remind you that the first part of the article is here: . And we’ll start the second one with this...

As I said earlier, the numbers regarding the number of approaches and repetitions have long been known and they look like this (see image).

...where, under the numbers, such functional indicators as development are indicated:

1. maximum strength;
2. strength, speed and power;
3. functional muscle hypertrophy (sarcoplasmic, SG);
4. structural muscle hypertrophy (myofibrillar, MG);
5. endurance (including the ability to train for a long time).

Note:

SG – associated with an increase in the size of the non-contractile part of the muscle;

MG - increase in the contractile apparatus of muscles (number and volume of myofibrils).

This is the so-called generally accepted extended (American version) template for the “dosage” of approaches and repetitions. The Russian version, which is most often fobbed off and advised to everyone actively visiting the gym, looks like this (see image).

As can be seen from the figure, to develop strength it is necessary to perform 1-5 reps per set. Here you can use the maximum weight of the projectile and perfectly stimulate muscles to grow due to MG. Number of reps in range 9-12 times, it has the best effect on SG. As soon as the number of repetitions exceeds the mark in 12 times, the processes of muscle hypertrophy decrease and anaerobic endurance begins to develop.

It is believed that if you want to get as big as possible you need to balance between the two types of hypertrophy and work both types of fibers (fast/slow), which means that the set should consist of 6-8 repetitions, the total number of them (approaches) should ideally be 3 . Beginners are usually advised to “job” in the gym according to 3 once a week and train the whole body while doing 2-3 exercises for each muscle group. Everything you need to do 2-3 approach to 10-15 repetitions. All this will allow you to improve your basic level of physical activity and prepare your body for more serious stress in the future.

So, this concerns the standard scheme for the number of approaches and repetitions, there is also a scientific and intuitive one, which I consider the most adequate and correct and which I will teach you at the very end.

Now let's look at the scientific approach to the issue of the number of sets and repetitions, so here we go.

Recently, wandering around the Internet in search of new research in the field of bodybuilding, I came across an interesting study on one authoritative foreign resource related to our topic today. It said that definitive answers had been found regarding the ideal number of reps and reps to achieve maximum results. It is precisely his calculations that I will give below.

Note:

The study was conducted on both beginners and advanced athletes, so its results are valid for these categories.

Let's start with...

BEGGINERS

No. 1. Number of approaches.

The study found that newcomers (experience up to 1 of the year) should work with more repetitions and less weight. Per approach it is necessary to perform from 12 before 15 repetitions. This amount allows you to develop the strength of adaptation of the nervous system to the load. Lifting weights teaches the nervous system how to quickly and efficiently recruit the right amount of muscle fibers to lift a weight. Using a high number of repetitions allows the nervous system to get more practice in this matter, because. she must control every repetition performed.

The study says that to get good “volume” results, beginners should perform about 3-4 sets for each body part. Those. must be fulfilled 3 approach one exercise for each muscle group.

Moreover, it should be taken into account that this one exercise should be basic or conditionally basic - not a single muscle group should be included in the work. The following exercises are perfect: bench press lying on a horizontal (incline) bench; dumbbell shoulder press; squats; lifting barbells/dumbbells for biceps, close-grip triceps press. Given the low volume of exercises, you can do one workout for the whole body at once or divide muscle groups into 2 day (1 day – chest, thighs, triceps, quadriceps; 2 day – back, shoulders, calves, biceps).

Note:

The best type of training is considered 2-3 day split (separation of muscle groups on different days).

No. 3. Training frequency.

Beginners should train each muscle group three times a week. They can split their split into two workouts, resulting in 6 days of classes per week. High frequency training trains the beginner's nervous system faster and it adapts to working with iron at a faster pace. At first glance, it may seem that it is nonsense for a beginner to practice so many times. However, the basis of this concept, “bicycle”, is one simple phenomenon - practice, i.e. The more often certain actions of the same type are performed, the faster the body learns them. Remember when young children ride a bicycle; the more often they “climb on it,” the faster they begin to ride.

We're done with the beginners, let's move on to a more advanced level...

ADVANCED

No. 1. Number of approaches.

For more advanced athletes (more than 1 of the year) the greatest benefits come from heavy weights and lower (unlike beginners) number of repetitions. The optimal number of repetitions per set for the development of strength and muscle performance is from 6 before 8 . The principle of gradual overload already works here; this is when the muscles have adapted to the weights and they must be retrained with heavier weights.

No. 2. Total training volume.

Research says that the optimal number of sets is from 4 before 6 for each part of the body, i.e. This results in three approaches in two exercises for one muscle group. The best option is to choose one main exercise for each muscle and one auxiliary exercise. (exercise help).

Basic exercises include: chest – barbell/dumbbell bench press; shoulders – vertical barbell/dumbbell overhead press; back – one-arm dumbbell row to the waist, cable row on the machine; legs – squats or “cart” (leg press in platform) followed by lunges; triceps - weight press down on a cable machine, close-grip press, dips; biceps – lifting a barbell while standing or extending an arm with a dumbbell.

As auxiliary exercises, it is necessary to use those that are performed in a similar manner to the basic ones and prepare it for the main work. Examples of such “helpers”: chest - butterfly on the simulator, bringing the arms together in a crossover; shoulders – raising the bar to the chin; legs - extensions in a sitting machine; triceps - extensions on a block with a handle, etc.

No. 3. Training frequency.

Advanced athletes should not train a muscle group more than twice a week. The nervous system of such people is already adapted to stress and therefore an increase in strength (and as a result muscle mass) occurs due to adaptation of the muscle fibers themselves. Heavy weights and more sets put a serious strain on the body and therefore it needs more time to recover. During the recovery period, increased regeneration of muscle proteins occurs and the muscles become larger and stronger.

Actually, we’ve also finished with the advanced level, now let’s sum it up...

Global output

The research presented here tells us what “number tricks” work best for most athletes, but that doesn't mean those recommendations will work best for you. Try the proposed calculations in practice and record the result. If it is positive (there is an increase in strength/muscle mass), then use them often in your training program, otherwise change any “variables” and try again.

So, I laid out everything I knew on this topic, now you just have to re-read everything again and draw a conclusion, and it’s simple - listen to your body and determine the required number of approaches and repetitions yourself. Well, in order to do this as correctly and effectively as possible, and in general, in order to once again “settle down” all the above information, remember the following tips:

• don’t adhere to any standard clichés, just take it, try it, record the result and adjust the numbers depending on it;
• include work in the entire range of “repetitions” in your training program (for example, Monday - 5 ; Wednesday – 15 , Friday - 10 repetitions);
• Focus on these extreme rep ranges: 1-3 – development of maximum strength; 4-10 – simultaneous increase in muscle endurance and strength development; more 11 – working out the relief/burning fat;
• focus on the following extreme ranges of approaches: work on relief - 2-3 ; weight gain – 3-4 ; strength development – 4-5 ;

It is also very important in determining the number of approaches and repetitions to answer yourself simple questions: 1) how old am I; 2) training experience (physical fitness level); 3) body type.

Based on the answers, your logic and the above information, you can easily derive specific digital values ​​taking into account your body characteristics. They will be the starting point in the matter of pulling iron, from which you will have to dance.

Actually, that’s all for me, about three methods (standard, scientific, independent) I told you about determining the quantitative indicators of the training process, so my conscience is clear :).

Afterword

Today we dealt with the questions - “who, what and how much?” do in the gym. I’m just sure that now you can easily answer this question, not only for yourself, but also help your less experienced hardware brethren understand it. Well, something like this, see you again my dears, don’t be bored!

PS. We write down comments, questions, wishes and other miscellaneous things, I will be glad!

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

How many repetitions should you do to make your muscles grow and become stronger? Experts say that this depends primarily on the muscle group - although we should never forget about the individual characteristics of each athlete. You should also not miss that the issue of the number of repetitions is closely related to the weight of the weight.

Pectoral muscles

They respond favorably to an average number of repetitions (6-8) and a constant increase in working weights. It’s no wonder that world-class athletes use impressive weights in their chest training. The fact is that the pectoral fibers are dominated by white - “strength” - fibers, which are primarily responsible for the development of strength indicators. This is why for most athletes, using heavy weights and a moderate number of repetitions in bench press exercises is optimal.

Another thing is the upper lobe of the pectoral muscles: in this part of the muscle fibers pass at a completely different angle, signals are delivered to them by other nerves. In addition, the blood supply here is somewhat worse. Therefore, 10-12 repetitions are optimal for the upper chest.

Deltas

To pump up your shoulders, you need to experiment. For some, the optimal mode of working on the deltoids is heavy bench presses with a barbell or dumbbells in a low repetition range (6-8). Others are much more suited to maximizing blood pumping with high reps and a short rest between sets. You yourself must understand what suits you.

Back

As practice shows, the back responds best to medium weights and the average repetition range is 10-12. Over time, when you have mastered the exercise technique, introduce the pyramid principle - gradually increasing and decreasing weight in one exercise.

Quadriceps

Since red fibers predominate over white fibers in the muscles of the anterior thigh, it is logical to use 15 repetitions or more. But, of course, it won’t be possible to take on any significant weight this way. Therefore, a high number of repetitions is appropriate only in the first stages of training, to establish the correct technique. Then feel free to move on to 6-8 repetitions.

Biceps hamstrings

But with the hamstring biceps the situation is diametrically opposite. The semimembranosus and semitendinosus muscles actively work together with it, and white fibers predominate in each of them. This entire three-muscle complex responds wonderfully to heavy weight work in a moderate rep range (6-8).

Shin

The back of the lower leg is made up of two muscles: the gastrocnemius and the soleus. White fibers predominate in the gastrocnemius. Therefore, 10-12 repetitions per set will be enough for her. The soleus should be trained in a more intense mode; training with 18-20 repetitions would be optimal for it.

Hands

The triceps consists of approximately equal parts white and red fibers. In the biceps, the ratio is 4:6. As practice has shown, the triceps “love” heavy weights and a low number of repetitions, and the biceps love a powerful “pump” with a large number of repetitions (10-12) and slightly less weight.

Small of the back

You also need to experiment. For some, heavy weights and a low number of repetitions (4-6) are enough, for others moderate working weights and an average number of repetitions are enough, and still others will need a small working weight and a high number of repetitions - from 15 to 25.

Today I will tell you how many approaches and repetitions you need to do in each exercise and how much you need to rest between approaches so that the result of the workout is as effective as possible.

When initially selecting the number of approaches, you must decide how many exercises you will do in one workout for one muscle group. The amount of exercise depends on your level of physical development .

1. For beginners- 1 exercise

2. Experienced- 2-3 exercises

3. For professionals- 4 exercises

The smaller the number of exercises, the more approaches you need to do.

Next, in order to understand how many approaches and repetitions you need to do, you must decide on the purpose of your training, that is, you must know what you want to get from the exercises you have done, what do you want to achieve?

There are three main ways to develop during training:

1. Endurance

The growth of these indicators directly depends on the number of approaches and repetitions you do. Let's consider each of them. Of course, it must also be said that a very important role in gaining weight is played by training program. After all, to achieve the desired result, you need to work out every detail so that the muscles are truly stimulated to grow. After all, it often happens that an athlete eats well, trains, but there is no result! I, Nikolay Dmitrov, as the author of this site and a fitness trainer, propose to create for you to gain weight. This program will be worked out to the last detail, every exercise, every approach, every repetition. I will put all the experience and knowledge I have into it! You can find out more about this by reading or just write to me on the pageVKontakte (click here) . I will provide all the necessary information!

1. Endurance - this is the body’s ability to perform any work for a long time without a noticeable decrease in performance. The level of endurance is determined by the time during which a person can perform a given physical exercise.

In order to make yourself more resilient, you should use light weights, do a lot of repetitions and little rest between sets.

In numbers this formula will look like this:

• 3-6 per muscle group;
  
• 20 or more repetitions;
• 0.30-1 minutes of rest;

These exercises are necessary for people who have problems with excess weight; fats are best spent during endurance training, that is, by developing such a quality as endurance, you will effectively get rid of excess fat reserves. When training to lose weight, you should perform a large number of repetitions, rest as little as possible and choose a weight so that you can do the number of repetitions you need and also maintain a fast training pace.

2.Strength - this is the maximum tension that a muscle can develop. If you want to make yourself as strong as possible, you should choose the maximum weight, a small number of repetitions and approaches.

In numbers it will look like this:

• 3-5 approaches depending on the number of exercises per muscle group;
  
• 4-8 repetitions;
• 2-3 minutes of rest depending on the complexity of the exercise;

As strength develops, muscle mass will also develop, but less emphasis will be placed on it. The ideal apparatus for developing strength is the kettlebell. For example, a 30 kg kettlebell, it’s very difficult to lift it, but if you do 5 repetitions and 3 approaches daily, then strength will develop very well!