When youweightlifting, your training plan usually specifies a certain number of sets and a certain number of representatives.But what are repetitions and sets?And how do you determine how many repetitions and sets you should do?Learning from basic conditions for weightlifting can help you answer these questions and create a program that helps you achieve your goals for weight training.
What are representatives?
In the gym, the word "rep" is short for repeat.It is a performance of a single exercise.For example, if you complete a push-up, you did a "rep" of a push-up. If you complete 10, you have 10 repetitions of a breast press.
Understanding repetitions can help you understand a new basic lifting period:A rep max or 1rm.
Your representative Max (1RM) is the maximum amount of weight that you can lift to complete a repeat.
In the gym, teachers can help you determine your 1RM to determine how much weight you should lift when performing multiple repetitions in your program.You probably still have a 1RM for different muscles or muscle groups in your body.
Especially if you are new in weight training, it is important to test your 1RM using a trained professional, such as aCertified Personal Trainer.During the test you push your muscle to the maximum load that entails a risk of failure and damage.It is therefore important to warm up well and have help when you are new.In some cases, your trainer can use a formula to estimate a representative Max to prevent these risks.
What has been set?
Set is just a group of rep.du, you can make a single set of repetitions for a certain exercise, or you might make more sets.It is more common, do more sets, especially if you are interested in building muscle endurance or muscle strength.
For example, if you try to build muscles in the chest, you may be able to do 3 sets with 10 repetitions of aBorstpers.It means that you have completed 10 repetitions of the breast press and then short rest.Then you complete another 10 repetitions and take a short break.Eventually you end with your last 10 repetitions before taking a short break and continuing to your next exercise.
Determining how many sets and repetitions should do
The number of sets and repetitions that you perform in your training depends on your training goals.In resistance training, goals are usually divided into these general categories:
- The algemes fitness: This is a reasonable measure of a person who is new in weightlifting and wants to improve the daily function and overall health.Some in this category can refer to weightlifting as "Tonon".
- Muscle exposure ability: Strengthening endurance or muscle endurance is a muscular ability to produce and maintain strength for a longer period.Typically you will work against this goal with a higher repetition program with slightly lower weight.
- Hypertrophy: Muscle hypertrophy is just a technical term for building muscle mass.If you want your muscles to achieve "bulking" or maximum muscle growth, you plant higher amounts of work on moderate to high intensity levels (1RM) with minimal rest periods between sets between sets between sets.
- Muscularity: Maximum strength is the ability to generate a maximum amount of muscle strength for a certain exercise.When you train in mind with this goal, you generally lower the number of repetitions, but you increase the intensity of lifting close to your 1RM.
- Current: Powerlifters are often competing weightlifters.Power lifting easily refers to the possibility to generate considerable strength in the shortest time.
Various educational organizations, such as American Council on Exercise (ACE) or the National Academy of Sports Medicine (NASM), have somewhat different models for each training goals.But they follow the same general guidelines.
| Training goals | Set | Representatives | Resting period | Intensity |
| The algemes fitness | 1-3 | 12-15 | 30 to 90 seconds | To vary |
| Endurance | 3-4 | > 12 | Up to 30 seconds | <67% of 1RM |
| Hypertrophy | 3-6 | 6-12 | 30 to 90 seconds | 67% to 85% of 1RM |
| Muscularity | 4-6 | <6 | 2 to 5 minutes | > 85% of 1RM |
| Power: Single Rep | 3-5 | 1-2 | 2 to 5 minutes | 80% –90% of 1RM |
| Power: Multi Reps | 3-5 | 3-5 | 2 to 5 minutes | 75% - 85% of RM |
How to build a training routine
After you have set your training goal, use the graph to determine the number of repetitions and settings that you must reach during each training.It should also help you determine the intensity of your training.
If you don't know your 1RM, you may want to consider talking to a certified personal trainer to help you determine a safe weight to start with.You can also use observed effort and fatigue to ensure til enough, so when you finish your last representative in every set, it feels like you couldn't do much more.The last representative must be quite challenging.
Exercises Peruitwerken
The best number of exercises per exercise depends on your goals and your fitness level.If you have just started, it is reasonable to perform an exercise per day. Spiergroep.sør you use for thatGod formWhen performing every movement to ensure that your training is both safe and effective.
As your fitness level increases or if you change your target, you may be able to increase the number of exercises you do for each muscle group.National Academy of Sports Medicine (NASM) suggests that Lifters want to build up muscle size and strength to two to four exercises perlia.
Training frequency
In addition to understanding your sets and repetitions for every exercise, you probably know how often you have to train every week.The optimum number of training sessions for you can depend on your lifestyle, your goals and your schedule.
For better health and general fitness, the Vscenters for Disease Control and Prevention (CDC) suggests that Americans participate in at least two strength training training per week and that they have to work all important muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).This means that you have to record at least one exercise during each week that is aimed at every area of your body.
To build muscle strength or to increase hypertrophy, the total training volume is more important than the number of training sessions per week.That is, you can increase or reduce the number of training sessions every week, but the amount of work (the total number of exercises, sets and repetitions that you do in all sessions) will make the biggest difference.
However, authors of a research review said that lower frequency training (one to two days a week) might be better for awkward or the elderly.Training with a higher frequency (three or more days a week) can be a more effective method for experienced athletes who want to increase the power.
Structure
There are countless ways to structure your training.Of course you can easily go through the weight space and complete any exercise according to the availability of equipment.For example, if the dumbbells are not available, you can make Lat -Pulldowns until the weights you need are free.
To reduce boredom and increase the effectiveness of your program, you may use one of these models to structure your training.Some of these training courses also contain cardio to burn fat and improve the cardior spiratoire fitness.
- Circuit training: With circuit training you perform each exercise after the others without rest. From this you can build muscles while keeping your heart rate raised, which can help burn more calories during and after your training.
- Piramidetraining: With this type of training you build on each set, you increase weight and valters, so that you are really the target of muscle fibers and the maximum from every rep.Test one getsUpper body pyramid training.
- Super: Choose two exercises aimed at the same muscle group and make them one after the other.This increases the intensity that can help burn more calories.Total Body Set -ScreenI really want to challenge you.
- Tabata Strength Training: This is a kind of very short, high -intensity circuit training that increases your heart rate even more than traditional circuit training.You change work intervals for 20 seconds with 10 seconds of rest and repeat it for four minutes.When it's done with intensity, it's hard.
- Tri-set: Just like superets, Tri-Set includes performing three exercises for the same or opposite muscle groups, one after the other, without rest.Again, this is a great way to build intensity and burn more calories.
How to increase your training
After you have planned your training, you can do even more to optimize your resistance program.
Eat a good balance diet
Getting enough proteins will helpOptimize muscle strikesynthese.When you participate in strength training, muscle fibers are broken down as a natural reaction.Spieriwitsynthesis (recovery of these fibers) takes place during improvement and the use of proteins from your diet.Amino acids - the building blocks of the protein - help to rebuild muscle tissue.
Ons. The guidelines of the Department of Agriculture (USDA) suggest that you consume between 10% and 35% of your total daily calories from proteins.You can also determine your protein needs based on body weight.International Society of Sports Nutrition recommends consuming between 1.4 and 2.0 grams of protein per day.
You will also be sure that you are eatingnutritious carbohydratesTo energy from foods such as full grains, fruit and vegetables.Healthy fats, such as nut butter, avocado and plants -based oils, helps you to maintain healthy cells and increase the metacity.
Get enough rest
You build muscles during recovery,doesn'tDuring your training, Spiereiwitsynthesis will happen after your training when your body has the chance to rest and restore.
Give yourself at least 48 hours between strength training.You can train between training in the field of weight training, but you have to concentrate on muscles that you did not use during your strength training.You may also want to reduce the intensity of your training on recovery days.
Right rest and recovery can also help you prevent burnout.Going to the gym every day can be tiring.Give your body and brain a break and search for pleasant activities outside or elsewhere.
Search professional guidance
If you are new in weight training or if you have reached a plateau, you can consider working withA certified personal trainer.A qualified professional can assess your current level of fitness, your goals and other lifestyle factors and develop a personal plan to meet your needs.
A word from Muchwell
A new weight training program can be both simple and effective.If you are new in resistance training, you must start by doing one to two training sessions a week with exercises that tackle all major muscle groups.You don't have to spend hours in the gym.A few of 30 minutes of sessions must make the haste.
Once you get hold of it, you may notice that you enjoy weight training.You will probably also discover that you feel better, mentally and physically.If you achieve your goals for weight training, try different training plans or work with a personal trainer to set and achieve new goals.
Frequently Asked Questions
How many repetitions do you have to do to lose weight?
The best number of representatives for you depends on your training goals.If you are new to practice and want to improve your current fitness level, it must be sufficient to 12 to 15 rep.Improving your fitness and strengthening your muscles you help burn calories, which can lead to weight loss.
Learn more:Beginner's guide for strength training
Are 3 sets of exercises sufficient to build muscles?
Building muscles or hypertrophy requires a larger training volume than just three sets.If you have some training experience and you want to build up, you would do 3 to 6 sets of each exercise and you will strive for two exercises per day.
Learn more:What is muscle hypertrophy?
What are the least representatives you have to do?
Again, this depends on your training goal.Powerlifters may only perform one representative of each exercise.But they raise much more weight than someone trying to build muscle endurance.With the exception of powerlifters you would generally do no fewer than 6 repetitions per day. Set.
Learn more:What is Power Hiss?
Are 25 repetitions too much for every exercise?
If you divide 25 repetitions between four sets (about 6 repetitions per set), 25 repetitions are not unreasonable.But if you can complete 25 repetitions per day. Set, you probably have to increase the weight that you raise.
Learn more:How much weight should I lift?
10 Sources
Muchwell Fit only uses high-quality sources, including peer-reviewed studies, to support facts in our articles.Editorial processFor more information about how we invoice our content and keep it exactly reliable and reliable.
Jimenez C.Insight into 1-RM and predicted 1-RM assessments.American Council on Training.
Thaxton J.Toning vs.bulking up: What is the difference?.National Academy of Sports Medicine.
McCall P.How to choose the right intensity and repetitions for your customers.American Council on Training.
Optimal Performance Training (OPT) -Model.National Academy of Sports Medicine.
Quaglio L.Muscle development before bodybuilders.National Academy of Sports Medicine.
Center for disease control and prevention.Physical activity for different groups.
Schoenfeld BJ, Grgic J, Krieger J.How many times a week does a muscle have to be trained to maximize muscle hypertrophy?A systematic review and Meta analysis of studies that investigate the effects of resistance train frequency.J Sports Sci.2019;37 (11): 1286-1295.doi: 10.1080/02640414.2018.1555906
Ralston GW, Kilgore L, Wyatt FB, Buchan D, Baker JS.Weekly training celebration effects on the strength of strength: a meta analysis.Sport with open.2018;4 (1): 36.doi: 10.1186/s40798-018-0149-9
U.S. Department of Health and Human Services OG U.S. Department of Agriculture.2020-2025 Diet guidelines for Americans, ninth edition.
Jäger R, Kerksick CM, Campbell Bi, et al.International Society of Sports Nutrition position position: protein and exercise.J int Soc Sports Nutr.2017;14 (1): 20.doi: 10.1186/s12970-017-0177-8
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DoorMalia Frey, M.A., Ace-CHC, CPT
Malia Frey is an expert in weight loss, certified health coach, specialist in weight management, personal trainer and specialist in fitness food.
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