How many do approaches?
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A healthy and strong body is always in fashion,However, creating it is not so simple as it seems at first glance - a special diet and regular exercise - is not always the key to success. A big role is played by the choice of the training program, and it's not just about the specific exercises and frequency of training, but also about the schedule of approaches when doing the exercise. Let's figure out how many approaches to achieve the result.
Importance of the level
First of all, it should be understood that the quantityapproaches and repetitions of exercises largely depends on the level of the trainee. For beginners, the rules are the same, for the advanced ones they are completely different, and therefore we will analyze the programs separately for those and others.
So, if you are a beginner, namely - your experienceLessons in the gym less than a year - the main rule for you - more repetitions, less mass. Of course, one should not lead up to fanaticism, for each approach it is necessary to do about 12-15 repetitions, and the optimal number of approaches is 3. This scheme develops the adaptation of the human nervous system to the load. In addition, a larger number of repetitions with a small weight makes it possible for the trainee to better understand the correctness of the performance.
With regard to the regularity of training, it is necessarykeep the schedule with 2-3 training sessions per week, while it is important to separate the muscle groups on different days. For example, if you are engaged for two days, on the first day you need to pay attention to the muscles of the hips and legs, in the second - to the muscles of the back and hands.
If you occupy the gym for more than a year,the main rule of employment is less repetition, more weight. The number of repetitions should be about 6-8, and the number of approaches remains at the discretion of the trainee - it is also optimal to do three approaches, but if you can do more - do if you can not reach to three - lower the weight. The main thing here is not to overdo it, you need to lift the weight gradually, otherwise even 3 approaches will become a great stress for the body, and stress affects the buildup of muscle mass is not positive.
Everyone is unique
It is important to say that, despite therecommendations, you should build on more of your own feelings - do not work half the force, but do not overexert yourself. The extreme ranges of repetitions are as follows: 1-3 - development of maximum strength, 4-10 - simultaneous development of strength and endurance, 11 and more - burning fat, creating relief. The extreme ranges of approaches: 2-3 - the creation of the relief, 3-4 - the set of mass, 4-5 - the development of force.
Do not forget about your age: from 18 to 35 years, a person can safely work according to the program - fewer repetitions, more weight; from 35 to 50 years, you need to choose the average load, as they say, the golden mean: from 50 years of work must be done according to the program - more repetitions, less weight.
Well, we hope that our advice will help you create the ideal body that you have always dreamed of! Good luck!
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