World of big muscles

2/18/2011

Reps for hypertrophy. How much?

Reps  for hypertrophy. How much?The eternal question - how much reps for hypertrophy in the sets? I can imagine what a mess going on in the mind of someone who only decided to come to the gym and do bodybuilding, and the answer to this question is looking for in an Internet!



History remembers bodybuilding great deal of controversy about this and they still continue. Go tell that a clear answer to this question is impossible. There is no such "magic" number that will grow over the muscles. Especially, I would say that the number of sets will vary with the correctly prepared training program . Next I'll try to explain why.


In drawing up the training programs should be based on physiological characteristics of the organism , namely the reaction to the load. Briefly explain something to stimulate adaptive changes in the body by training with weights, which are expressed in increasing muscle mass and strength, we must continuously increase the training load! This is a prerequisite for continuing progress! You can achieve this by increasing the weight burdening, or by using methods of increasing intensity , or gradually increase the number of approaches to exercise . All these methods require changes in the number of reps in the sets.

In my training practice, I have always used a range of 6 to 15 reps - this is for classical training. If I use the methods of increasing intensity, the number of reps could reach 25.

Example of changes in the number of repetitions with increasing weight complication: I spent a hard workout, doing 15 reps in the workout sets to failure at the next heavy workout I increase the weight of burdens and do for 12 reps, next also increases the weight and do 10 reps already, then - 8, then - 6. But it is possible that increasing the weight you will do the same number of repetitions, as in the previous workout, then I congratulate you! This means that you are stronger! That the recovery proceeds are insufficient. At the next workout increase the load.

So when planning training should be borne in mind that a different number of repetitions stimulate different functions of trainees. For example, to improve the power performance we recommend a range of 1 to 5 reps (80-100% maximum in one repetition). To increase muscle mass - from 6 to 15, and if you use advanced techniques, then as above.


We should not forget that there are two types of muscle fibers - fast, slow. Likewise there is an intermediate type, but they are more relevant to the fast fibers. Each species responds to its own type of load. Fast fibers - work in 6 - 15 Reps, Intermediate type - 15 and above, slow - aerobic activity. Fast fibers are the most inclined to hypertrophy, an intermediate type of fibers can also increase the volume, but to a lesser extent.

There is a perception that the work of 15 repetitions - this is for endurance. Yes, but the anaerobic endurance, which is often confused with aerobic. In the anaerobic mode, the body works in terms of oxygen deficiency, the energy gets out of glycogen in the glycolysis process. Lactic acid acidification muscle (and body as a whole), and the body reacts to improved resistance to acidification. Anaerobic endurance - the implementation of the maximum power for a long time. When such work is well incorporated fibers of intermediate type, which are also prone to hypertrophy, and therefore, 15 reps also stimulate hypertrophy muscle.
As a result of such work in the muscles are formed, and spent different substances (free creatine, lactic acid, etc.) that give the command to a thickening of the muscle fibers.


Naprmer: Method Drop-sets, I call it the "striptease" (undress bar) - it sets with dropping weight. You begin to set a specific weight of complication - whether free weights or burdening the simulator, bring performance set to the point where the movement to perform in compliance with strict technique is not possible to reduce the weight of the complication and again, doing a set to failure. The gap between the series lasts 20 - 30 seconds. In each series, to failure to perform 5 - 6 reps.
Example: 6 reps + 6 + 6 repeats of repeats. Gets 18 reps in total. I really like this technique and believe that the effect of his super-duper! But to use such techniques should be experienced athletes. Beginners bodybuilders better confine the classical approach.

Based on the above, we can make a conclusion - reps for hypertrophy must be to train to be a different number of repetitions in the approach, it is necessary for the stimulation of different systems and functions of muscles (the body) to use the full potential of muscle growth.


Reps for hypertrophy. How much?


If the post was helpful to you, please click the +1 button, or any other. You do not hard, and I get a bonus! Thank you :)

Related post:


No comments:

Post a Comment