Learn how to train properly in bodybuilding and why you need to count sets for maximum muscle growth. One of the main questions for novice athletes is the required number of repetitions and approaches in bodybuilding. If you have never been interested in this question before, then it is safe to say that you are training incorrectly. More precisely, you use the training not for its intended purpose, which will lead to the achievement of the wrong results that were necessary. For example, in a place of mass gain, you can work on terrain without knowing it. It depends on this how many repetitions and approaches in bodybuilding must be performed.
The number of repetitions in different training modes?
It is customary to call a repetition a value that is responsible for the number of times a certain load is executed in a given cycle. In this case, the cycle is made up of both the lifting of the sports equipment and its lowering.
For the development of strength qualities, it is necessary to use m of one to five repetitions. This style of training is used in powerlifting, where explosive strength is of particular importance, capable of providing the maximum lifting of the weights once. Powerlifters' training programs involve a gradual increase in power loads and the subsequent achievement of peak form on the eve of the competition.
If we compare the power indicators of representatives of various sports disciplines, then powerlifters have an unconditional advantage here. If you also want to increase your strength indicators, then the number of repetitions you perform must be in this range. At the same time, these are fairly conventional values that can vary depending on your physiological characteristics.
In bodybuilding, the main priority is not strength, but the amount of muscle mass. Bodybuilders can be significantly inferior to powerlifters in strength, but they are significantly superior to them in the beauty of the physique. The rep range for mass gain is 6 to 12 in each set. If you perform more than 12 repetitions, then this will improve the quality of the relief. It is in this mode that performing athletes train before tournaments. This is due to the fact that with an increase in the number of repetitions, the anaerobic load turns into aerobic one and at the same time the pumping effect increases. When combined with low-carb nutrition programs, fat is burned and muscle definition is improved. It makes no sense to use multi-repetitive training for a long time, since as a result, stagnation in the development of strength indicators and muscle mass gain may begin. It should also be noted that repetitive workouts can improve endurance. Most often this is necessary for crossfitters.
Note that you shouldn't always use only the three options discussed above. This is due to the fact that you can adjust any of them to suit your goals at any time. In addition, to increase all your indicators, it is better to use these training modes in a cyclical pattern. Let's say you work for four months on the mass, and then develop strength indicators for a month. This will allow you to progress significantly faster than a purely bulky tripod. Also, throughout the year you should train in a multi-repetitive mode for one or two weeks.
How do bodybuilding approaches affect training?
We've just figured out what training modes are possible and when they should be used. Now is the time to consider the main question of the article about the number of approaches in bodybuilding. It should be said right away that there is no good or bad number of approaches. This indicator should also be selected in accordance with your objectives.
To gain mass, you must perform at least 10 sets for each muscle group. This does not mean that each exercise must be done in ten sets. The number of sets must be evenly distributed among all the movements you perform. Let's say you scheduled 15 sets today. In this case, they must be divided into three movements. Most often, two basic and one isolated exercises are used for this. Such an approach to training will allow you to work out the targeting muscle group as efficiently as possible.
However, there is no need to perform an excessive number of approaches. In one lesson, it is enough to perform 10-18 sets. Exceeding these values can cause overtraining. For each movement, it is enough to use 4 to 6 approaches in bodybuilding.
If you want to increase the strength parameters, then the number of sets should be reduced. In this case, you should work in the range of 4 to 10 sets. It is also important to remember that the length of the pauses between sets is also of great importance and directly depends on the tasks you set. When gaining mass, rest between sets should be from 0.5 to 2 minutes, and with strength training - from 3 to 5 minutes.
For how many reps and sets to do in training, see here:
