Before starting any set of exercises, the athlete needs to determine the number of required approaches, this or that exercise. After reading the article, you will receive answers to questions so exciting for every athlete. There is an opinion that just a couple of sets for maximum power may be enough and this is enough to stimulate muscle growth. The rest of the approaches will only be a hindrance and will not bring any significant result. There is also another opinion about the number of approaches, it states that it is necessary to perform exercises in large quantities to achieve maximum effect. There is no consensus, however, as always, there is a grain of truth in each of them, a “golden mean” is needed in the choice of the number of approaches.
It is important to be aware of the existence of such different concepts that beginner athletes often confuse as approach and repetition.
The difference between approach and reps is this:
- Repetitions are the number of times during a specific exercise.
- Approach (series or set in slang) - performing the required number of repetitions of a certain exercise with the end of the movement.
- After a short break, athletes usually repeat the number of repetitions of the desired exercise, thus completing the second set.
- Accordingly, there can be a certain number of repetitions in the approach or set; each set of exercises is built on these basic concepts.
- Different athletes may require a different number of sets, for some one or two will be enough, while for others, five or six approaches may not be enough.
Why is there such a difference in performance?
In many ways, when performing sets of exercises, the number of required sets fluctuates due to two individual characteristics of each athlete:
- Psychological features.
- Genetic features.
An important question for each athlete is the maximum return when performing an important set of exercises and the required number of sets of this complex.
Quite often, novice athletes are faced with the problem of dedication during the execution of sets of exercises, they are not able to give all their best at full capacity.
Any set of exercises has two stages, this is the stage of warming up approaches and basic working approaches.
Warming up sets
Even if your psychological, genetic, and physical traits give you the ability to do one or two sets with maximum impact and maximum effect from the minimum sets, you will need to do at least one or two warm-ups.
The goal of doing warm-up sets is to avoid any injury. In particular, rocking sets should have several warm-up sets that will warm up your muscles and ligaments before a serious heavy load.
During the warm-up sets, not only will your body be prepared for further stress, but your psyche will also be prepared, you will tune in to maximum impact. The "golden mean" can be called the performance of 2 warming up and 3 working sets in the performance of one exercise. For example, if you analyze one of the most popular exercises performed mainly in the gym, the bench press, you can work out a certain tactic.
With a working weight of 70-80 kg, designed for 6-8 repetitions, your tactics will look something like this:
Exercise bench press
Warming up set:
- 15 repetitions of 40 kg;
- 10 repetitions of 60 kg.
Main working set:
8 repetitions of 80 kg
Second working set:
6-8 repetitions of 80 kg
"Pumping" final set:
10 repetitions of 60 kg
In any set of exercises, the first few sets (1-2) are performed with a large number of repetitions with a weight less than the worker. Which helps to warm up the athlete's ligaments and muscles. This is followed by the execution of the working set, the first and most important. During its implementation, it is necessary to maximize the working weight of the pancakes on the bar. This is followed by a second work set, which additionally stimulates your ligaments and muscles. It is also power, but during its execution you are unlikely to be able to "take" the maximum working weight, your muscles are already tired enough. With the last working set, you "finish off" the performed exercise, by increasing the number of approaches and reducing the weight on the barbell, we achieve the so-called "pumping".
Pumping is a feeling of compaction of the athlete's muscles and ligaments, by filling them with blood. Achieved by performing the same exercise repeatedly with frequent multiple performances. Further, when performing subsequent exercises in your chosen complex, it will be possible to exclude the performance of two warm-up sets, since your muscles and ligaments are already sufficiently warmed up. Before the main working power set, you will only need one warm-up set with a low weight, for psychological and physical preparation for performing the necessary exercise.
For example, your second exercise in the complex is a dumbbell bench press with a working weight of 20-30 kg, designed for 6-8 repetitions, then the tactics of your actions during training will be as follows:
1. Warming up set:
15 repetitions of 10-15 kg;
2. Main working set:
6-8 repetitions of 20-30 kg each;
3. Second working set:
6-8 repetitions of 20-30 kg;
4. "Pumping", the final set:
15 repetitions of 15-20 kg
For what purpose is it necessary to perform several working sets (approaches)?
For beginners in performing complexes of strength exercises, you just need several repetitions of the same sets, since you have not yet fully felt psychologically and physically all of your own capabilities. You are not yet able to feel the state of your muscles as it happens with experienced athletes who are able to improve 100% when performing one power working set. To avoid oversights in strength training, for beginners, any trainer advises doing multiple sets to catch up on previous sets.
With the acquisition of some experience, you will most likely be able to discover the greatest efficiency when performing a set of high-intensity strength exercises by performing them one working set at a time. But if you are still a beginner, then it is worth listening to the above tips. Even successful and experienced athletes are divided into two groups: some love limited set performance, while others are fans of volume training with a fairly large number of working sets. However, every seasoned athlete starts out with proven and simple training tactics. Tactics like the ones listed above.
We hope you can appreciate the effectiveness of these tactics.
