Home / Bodybuilding classes / How many repetitions should I do in a set?
Friends, hello everyone. In today's episode, you'll learn how many reps to do per set.
The topic is not as simple as it might seem at first glance...
Because there are a huge number of opinions regarding the number of repetitions in an approach...
- Some people recommend high reps (20-30-40)
- Someone small (medium) number of repetitions (6-8-10)
- Others recommend pure strength complexes (3-6 reps).
Which one is right and which one is wrong?
Oh, forgive me, please, I forgot to say about the glossy magazines in which gurus recommend some “magic” and “secret” advice regarding the required number of repetitions in a set, they say, do as we say, and you will grow my son…
Terrain training program
- Goblet squat – from 10 repetitions
- Bench press with a narrow grip - from 10 repetitions
- Alternating overhead dumbbell press – 10 reps or more
- Bent-over barbell row – from 10 repetitions
- Standing biceps curl with dumbbells - from 10 repetitions
- French bench press with dumbbells – from 10 repetitions
Goblet Squats
Another name is squatting with a kettlebell, which is held with both hands near the chest, but if you don’t have one, you can use dumbbells of a suitable weight. For convenience, use not 1, but 2 dumbbells, which should be placed on your shoulders for comfort.
As you squat, maintain a slight arch in your lower back, descending as deeply as possible so that your thighs are parallel to the floor.
Close grip bench press
Since there is no time to disassemble the barbell and select the plates, set a suitable weight, secure the clamps at the ends, the exercises will be performed at an accelerated pace to prevent the movement of the plates. Even if you press down in the absence of a partner, the weight will not be great, the bar will not crush and the weight can be moved to the side.
Alternating Dumbbell Overhead Press
The technique is identical to the seated dumbbell press, but the standing position forces you to spend more calories, keeping the muscles of the abs, back and buttocks in tension + the stabilizer muscles of the torso are additionally involved in the work, keeping it from swaying.
Try to press dumbbells without pushing with your legs, but when you feel that your shoulders are giving out, gradually engage your legs.
Bent-over barbell row
Works a large muscle group of the back, the weight should be the same as for a bench press with a narrow grip . With your arms straight, hold the weight without straining your biceps; only your wrist and back work when pulling. Emphasis on the heels, straight back with a slight bend in the lower back, inhale when lowering the weight, exhale when pulling towards the belt.
The grip can be either upper or lower; with the latter, the biceps and lower part of the latissimus muscles are actively involved in the work.
French bench press with dumbbells
A good alternative to the barbell, keep your palms facing each other, while your elbows are not mobile without moving back and forth and to the sides. This is the only way to isolate the load on the triceps.
Dumbbell biceps curl
The final exercise of the circular approach, when lowering the dumbbell, rotate it inward so that at the bottom point your palm faces the torso, when lifting, rotate it outward so that at the top point your palm faces up.
Don't swing your torso or pull your elbows back, this will make the movement easier, but the biceps will lose the load, which reduces the effectiveness of the entire workout.
Train for your health, get the figure of your dreams, improve your mood, good luck!
How many repetitions do you need?
If you are a beginner (poor shape and no training experience, plus, possibly, extra pounds)
Do simple bodyweight exercises for 15 or more repetitions. Try to increase this number to 40-50 or more. Examples of exercises: squats, push-ups from the knees, twisting, bending forward, pull-ups on a low bar, etc.
If you are a beginner (training for less than 3-6 months)
Perform strength exercises for 12-15 repetitions. Try to gradually increase your working weight.
If you have an average level of training (train for 6 to 12 months)
You should think about periodizing your training. This is a simple alternation of sets of exercises with different numbers of repetitions. You will definitely benefit from 6-8, 12-15, and 15-25 repetitions. And it would be better to divide them into different sets of exercises performed in different months of the year.
I can recommend this to all experienced people. But the range of repetitions for you is even wider - from 1 to 50 in different programs throughout the year.
If you have extra pounds (but are at least somewhat mobile)
Start practicing high-repetition simple bodyweight exercises. Do 20-40 or more squats per set. Do a lot of inclines (20 or more per set). It is this method that has proven itself perfectly in my training Drying for the Smart.
If you are underweight or are an ectomorph (and already have at least 3 months of training experience)
Do sets of 4-6 or 6-8 reps. This will allow you to grow muscles and gain weight as quickly as possible. No amount of push-ups or running will help here. What you need is strength training and a very nutritious diet. And rest more between sets. The workout will be longer, but the “meat” will grow effectively.
What determines the frequency and duration of training?
In order to lose weight, you need to give your muscles time to recover.
If you practice daily, the recovery process will be disrupted. Therefore, experienced trainers advise having at least 3 days of complete rest during the week. That is, practice every other day. But during training, give it your all.
Exercises will bring results if the duration of classes is at least 40 minutes. It is also important to use at least a third of all the muscles in the body, and not focus only on certain ones.
This is how the body will burn calories much more efficiently, and fatigue during exercise will not come soon.
It is also important to eat right. Do not overeat, eat small portions 5-6 times. It is better not to eat anything high-calorie an hour before and after classes.
Interesting! American scientists conducted an experiment on two groups of people. One group trained daily, and the second – 4 times a week. The second group succeeded in losing weight one and a half times better.
Is it possible to exercise every day?
It is scientifically proven that at least 24 hours must pass between classes before starting new workouts.
During this period, the body recovers. We are talking not only about muscle tissue, but also about the central nervous system, which requires recovery after physical activity. The higher the load, the more time you need to rest. For large muscles (legs and arms), 72 hours of rest is considered ideal.
You cannot combine training for small and large muscles on one training day. Each of these muscle groups requires different recovery times.
Beginners should generally be careful. You should consult with a trainer about how much you need to train per week to lose weight and achieve other results. This also applies to those who worked out before, but took a rest for more than 3 months.
Interesting! An experienced massage therapist can use massage to remove excess stress from the muscles. For those who, for some reason, need to increase the number of sports activities per week, it is worth finding a good massage therapist.
Exercises for weight loss in the gym for men. Gym exercises for beginners
Any person who comes to the gym for the first time should definitely use the services of a trainer. A professional knows more about exercise equipment and sports in general. In order not to harm the body, you must adhere to the plan developed by you together with a specialist. As a rule, gym classes for beginners are focused on working with free weights. A beginner should pump no more than three times a week. The first approximate program for losing weight in the gym for men might look like this:
- warm-up (10 minutes);
- cardio training (dumbbell press);
- different presses are done for the triceps;
- on the shoulders (raising arms with a barbell while standing or using dumbbells);
- abdominal training;
- stretching.
Basic exercises
If 2 or more joints are involved during an exercise, it is called basic. This type of exercise helps a man train with huge weights, while the body receives good stress and releases hormones to create muscle tissue. Initial basic training in the gym involves using a scheme consisting of the following exercises:
- reverse grip (pull-ups);
- lifting the bar;
- exercise “Hammer”;
- military press for deltoids (shoulders);
- standing dumbbell press;
- twisting;
- leg lift;
- crunches on a bench, perfect for the upper abs.
Exercises in the gym for weight loss. Number of repetitions and exercises
In order for men to have an effect from working in the gym, you need to clearly understand how a set of exercises for weight loss is structured.
The first element of training is cardio. You should start with 5-10 minutes, without much acceleration. If it’s an ellipsoid or an exercise bike, you can work even more in the first workouts. If it’s a treadmill, you need to dose the load.
If you are overweight, exercise on a treadmill should begin with walking at a brisk pace. Then everything depends on the state of the cardiovascular system and joints. If walking is easy for you and you do not experience any discomfort either during or after training, increase the speed a little. Gradually build up to an easy jog. Speed running is not needed here. Do not forget about sneakers with thick soles, as the load on the knee joints will be significant.
After the cardio comes the main part of the workout, which consists of strength exercises. Here your task is to expend maximum energy.
To burn fat, you need to do 15-20 repetitions of each exercise. You need to do it at medium speed, without jerking, but also without stopping at the extreme points.
The goal is to get rid of fat over the muscles and tone them. Muscle mass will not grow at this stage. You will do it later, when you lose weight. Of course, the program will be different.
As for the weight loss program given in this article, even some exercises should not be excluded. Try to use everything: both the base and secondary elements to strengthen the muscles. All this will ensure active burning of calories and reducing your weight.
If you use another program, remember that the base is the most energy-intensive among the exercises, so it is better that they are included in your complex. Even with a little weight, they will make you work up a good sweat. All that remains is to ensure control on the part of the trainer so that you do not harm yourself by doing anything incorrectly.
Low reps
This number of repetitions ranges from 1 to 5. Some experts claim that in this repetition range only slow muscle fibers are involved, I dare to refute this theory and say that 3 types of fibers are involved in the work: slow - intermediate - fast.
First, working with weights involves the slow fibers, then as the strength drops, the intermediate ones are included in the work, and then the fast ones, that is, in low-repetition approaches, all types of muscle fibers work sequentially , this greatly affects the activation of myofibril hypertrophy.
MYOFIBRILL HYPERTROPHY is an increase in the amount of myosin and actin tissue in muscle fibers.
These tissues increase muscle contractions and affect the growth of strength indicators. In other words, a small number of repetitions allows you to increase weights, and this is the key to increasing strength and muscle volume , provided that training is carried out with working weights.
How many times a week should you exercise to lose weight?
If you are serious about getting in shape and starting to burn excess fat as soon as possible, then you probably think that you need to exercise as often as possible.
Experts recommend 150-250 minutes of moderate to intense physical activity per week.
to lose weight, but you can exercise more.
The material has an information and reference function! Before using any products or services, you must consult a specialist!
Is it effective to exercise for weight loss every day?
Workouts are needed to form a beautiful body and lose extra pounds.
In pursuit of results, some people load themselves with excessive loads and get the opposite result. As a result, they become disappointed, believing that the gain in muscle mass is to blame.
Experienced athletes know that to lose weight, the number of training days and loads must be dosed.
Daily hard work is not necessary at all.
It is important to correctly calculate the duration and frequency of training, taking into account individual characteristics.
How many minutes a day should you exercise to lose weight?
150 to 250 minutes of moderate physical activity per week will result in modest weight loss. This is approximately 22-35 minutes of training per day.
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More than 250 minutes
Moderate to vigorous workouts per week are needed to achieve significant weight loss. That's at least 35 minutes of exercise a day.
If you cut calories gradually (not dramatically), 150-250 minutes of physical activity per week will improve your weight loss results. This amount is necessary to prevent weight gain or maintain weight at the proper level.
