How to choose the right number of repetitions to increase power performance with the development of speed qualities. Find out the training schemes right now. Both types of hypertrophy described above do not occur in an isolated state. If you will perform repetitions for strength, then there should be a certain number of them. The same can be said for the increase in volume. For bodybuilders, sarcoplasmic hypertrophy is more important, which explains their large volumes of muscles. At the same time, powerlifters in their training shift the emphasis towards myofibrillar hypertrophy, and it is for this reason that they are strong.
How to train for strength
Those athletes who want to increase their strength indicators need to conduct training sessions for both strength and volume. Of course, you can perform repetitions for strength, but progress will quickly stop, since there will be no increase in muscle tissue volume.
Simply put, it is necessary to combine mass training, performing from 6 to 20 repetitions with strength training. In the latter case, repetitions should be no more than six. Only with this approach to your training program, that is, by developing both sarcoplasmic and myofibrillar hypertrophy, can you achieve a result in increasing strength indicators.
Nobody can give you a ready-made formula. Much depends on the individual characteristics of the organism. You should experiment by combining and combining. When it seems to you that you have already reached acceptable volumes, you should start practicing strength training, and vice versa.
But you can give a few tips to set the direction. If strength is important, then so-called explosive strength should be developed, as powerlifters do. They do one to six strength reps. This is true for all exercises aimed at developing any muscle groups.
Bodybuilders do 6 to 12 reps to build muscle mass. If you do more than 12 repetitions, then other mechanisms will be involved. Such training is carried out in preparation for the competition for the purpose of drying. Doing a large number of repetitions, the load turns from anaerobic to aerobic.
This, in turn, induces pumping, which, in combination with a low-carb nutrition program, gives the muscles a relief. It is important to remember that the frequent use of multi-repetitive workouts will soon lead to stagnation in both the growth of strength indicators and muscle volume.
How to train for strength - watch the video:
To train strength indicators, you can do about four or even six approaches, since the muscles do not clog. When training for mass, 3 or 4 approaches will be enough. It makes no sense to do more, so the effectiveness of the training will not increase from this.
