When you are going to start studying in the hall, it is clear that you will pursue a certain goal. And depending on this, your training program will also be built. And it will include not only specific exercises, but also how many approaches to perform, how many repetitions in each approach, and how much weight. So, the approaches and repetitions in training: how many do they do for different purposes?
Why are approaches and repetitions important?
Any training process should include both work and rest - this is called cyclicity. Each group of muscles or one muscle needs to be worked on a certain number of times, and then give it a rest. It is from the number of approaches and the number of repetitions in each of them will depend on how much the muscular group will work.
If we take a barbell or dumbbells and do one approach to failure, this will not give an effective result in terms of increasing muscle strength, endurance or muscle growth. The resource of the body will be spent quite illiterately, and progress will be subtle. The same can be said about doing one exercise and immediately moving on to the next, to another muscle group. In this case, the load will be just preventive (like the usual morning exercise): the muscles will be maintained in tone, but not grow, and the force will not increase either.
Much more effective will be the cyclical work - exercise and rest, but after rest - return to the same exercise, the same muscle group, and doing several approaches of the same movement. So the muscle will be worked out better, the resource of its work will be "squeezed" to the maximum.
It is also important to give muscles a breathing space between the approaches to make up for the energy reserve. But rest should not be too long, so that the muscle does not have time to "cool down", lose elasticity, which can lead to trauma. Ideally, it will be enough from 30-40-seconds to 1-2 minutes (all individually) rest in the gap between the approaches.
How many repetitions do one exercise?
The number of repetitions in the approach will depend on the goal you set (weight loss, muscle mass, relief, body tone, etc.), and also vary with respect to the working weight: the more it is, the less repetition, respectively, you can to do. And the more the weight of the projectile or the extra weighting that you use, the longer the rest between approaches. Professional bodybuilders use a completely different number of repetitions, if they work to increase the volume and mass of muscles, and if they work to create relief and fat burning (drying).
For example, in order to increase the strength and endurance of muscles, take great weight, almost the maximum, which you can lift. Accordingly, the number of repetitions will be minimal, as a rule, 3 to 5 repetitions are performed. To increase the volume and weight of the musculature, the working weight will be slightly less, and repetitions will need to be made more - from 5 to 8-10. Experts argue that it is better to differentiate training for strength and training for mass, since the force will unambiguously grow after the increase in muscle volume, but the mass following the force is by no means always the case.
If we talk about working to reduce weight, burning fat deposits and giving muscles a relief, then the weight will be even smaller, but the number of repetitions is greater. That is, the exercises will be more dynamic and active. Here it is important to expend energy precisely at the expense of fat, therefore the cardio elements will be an important component of the training for weight loss. The number of repetitions in the power work should not be less than 15, and better - 20. This will work the muscle to the maximum with a large cost of calorie.
How to choose weight?
Remember that the weight chosen by you also plays an important role. If, while working for fat burning and drying the body, you can not perform 15 repetitions, not to mention more, take less weight, but the number of repetitions must be observed. The same is true and vice versa: if, working on the strength of the muscles, it's too easy for you to do 5 repetitions, increase the weight. Of the 4-5 repetitions, the last two should be given with great difficulty.
How many approaches are needed?
If the repetitions are more or less clear, then with the approaches everything will be a little more complicated. Approaches are doing the same exercise several times with a little rest between them. It is important to choose the optimal number of repetitions of the same exercise (actually, the approaches) by experiments and depending on individual factors. But there are some general recommendations from which you can start.
For example, to increase muscle strength, it is better to perform more approaches, since repetitions in each approach will be minimal (on average from 4 to 6 approaches). To increase muscle mass, as well as fat burning is recommended to do 3-4 approaches with the necessary number of repetitions and a small rest. Rest, too, depends on your goals: on strength rest more, on weight - less, and for weight loss make rest minimal (no more than 20-30 seconds).