Remember, in our previous article, we considered theoretical issues in determining the number of sets and repetitions. So, I decided not to put things off indefinitely and wrote its continuation. In this post, you will learn about two (and one more, my favorite) methods in determining the quantitative indicators of the training process. We will analyze everything piece by piece, and as a result, you yourself will decide on the option you like and learn how to display such numbers, and even without resorting to the help of a personal trainer, i.e. without throwing money away :).

Sit comfortably there will be a lot of interesting things, let's go.

Number of sets and repetitions: so how many after all?

For those who have just joined us (or just in a tank), let me remind you, the first part of the article is here:. And here's where we start the second one...

As I said earlier, the numbers regarding the number of approaches and repetitions have long been known and they look like this: (see image).

… where, under the figures, such functional indicators as development are indicated:

1. maximum strength;
2. strength, speed and power;
3. functional muscle hypertrophy (sarcoplasmic, SG);
4. structural muscle hypertrophy (myofibrillar, MG);
5. endurance (including as the ability to train for a long time).

Note:

SG - associated with an increase in the size of the non-contractile part of the muscle;

MG - increase in the contractile apparatus of muscles (number and volume of myofibrils).

This is the so-called common extended (American version) template for the “dosage” of approaches and repetitions. The Russian version, which is most often handed out and advised to everyone who actively visits the gym, looks like this (see image).

As can be seen from the figure, for the development of strength, it is necessary to perform 1-5 repetitions per set. Here you can use the maximum weight of the projectile and perfectly stimulate the muscles to grow due to MG. Number of repetitions in a range 9-12 time, it is best for the SG. As soon as the number of repetitions exceeds the mark in 12 times, the processes of muscle hypertrophy are reduced and anaerobic endurance begins to develop.

It is believed that if you want to become as big as possible, you need to balance between two types of hypertrophy and work out both types of fibers. (fast/slow), which means that the set must consist of 6-8 repetitions, all of them (approaches) should ideally be 3 . Beginners are usually advised to "job" in the gym for 3 once a week and train the whole body while doing 2-3 exercises for each muscle group. All you need to do 2-3 approach to 10-15 repetitions. All this will allow you to pump a good basic level of physical activity and prepare the body for more serious stress in the future.

So, as for the standard scheme for the number of sets and repetitions, there is also a scientific and intuitive one, which I consider the most adequate and correct, and which I will teach you at the very end.

And now let's look at the scientific approach in relation to the issue of the number of approaches and repetitions, so let's go.

Recently, wandering around the Internet in search of new research in the field of bodybuilding, I stumbled upon one authoritative foreign resource on an interesting study related to our topic today. It said that there were unequivocal answers regarding the ideal number of repetitions and repetitions for maximum results. Just his calculations, I will give further.

Note:

The study was conducted on both beginners and advanced athletes, so its results are valid for these categories.

Let's start with…

BEGGINERS

No. 1. Number of approaches.

The study found that newcomers (work experience up to 1 of the year) should work with more repetitions and less weight. For the approach it is necessary to perform from 12 before 15 repetitions. This amount allows you to develop the power of adaptation of the nervous system to the load. Lifting weights teaches the nervous system how to quickly and efficiently turn on the right amount of “correct” muscle fibers to lift the weight. Using a high number of repetitions allows the nervous system to get more practice in this matter, since. it must control every repetition that is made.

The study says that in order to get good "bulk" results, beginners should perform about 3-4 sets for each part of the body. Those. must be carried out 3 set of one exercise for each muscle group.

Moreover, it should be borne in mind that this one exercise should be basic or conditionally basic - not a single muscle group should be included in the work. Exercises such as: bench press lying on a horizontal (inclined) bench are perfect; shoulder dumbbell press; squats; lifting the barbell / dumbbells for biceps, bench press with a narrow grip for triceps. Given the low volume of exercise, you can do one workout at once for the whole body or divide muscle groups into 2 days (1 day - chest, hips, triceps, quadriceps; 2 day - back, shoulders, calves, biceps).

Note:

The best type of training is 2-3 day split (separation of muscle groups on different days).

Number 3. Training frequency.

Beginners should train each muscle group three times a week. They can split their split into two workouts, resulting in 6 days of practice per week. High-frequency training trains the beginner's nervous system faster and it adapts to work with iron at a faster pace. At first glance, it may seem that it is nonsense to do so many times for a beginner. However, at the heart of such a concept, “bicycle”, is one simple phenomenon - practice, i.e. the more often certain actions of the same type are performed, the faster the body learns them. Remember the riding of a bicycle by young children, the more often they “climb” on it, the faster they begin to ride.

With beginners finished, moving on to a more advanced level ...

ADVANCED

No. 1. Number of approaches.

For more advanced athletes (experience over 1 of the year) the greatest benefit comes from heavy weights and lower (unlike newbies) number of repetitions. Optimal for the development of strength and muscle indicators is the number of repetitions in a set from 6 before 8 . The principle of gradual overload is already working here, this is when the muscles have adapted to the weights and their re-training must be done with a heavier weight.

No. 2. Total training volume.

Studies say that the optimal number of sets is from 4 before 6 on each part of the body, i.e. that's three sets of two exercises per muscle group. The best option is to choose one main exercise for each muscle and one auxiliary (exercise help).

The basic exercises include: chest - barbell / dumbbell bench press; shoulders - vertical barbell / dumbbell press overhead; back - traction with one hand dumbbells to the belt, cable traction on the simulator; legs - squats or "cart" (platform leg press) with subsequent attacks; triceps - bench press on a cable simulator, bench press with a narrow grip, push-ups from the uneven bars; biceps - lifting the bar while standing or extending the arm with a dumbbell.

As auxiliary exercises, it is necessary to use those that are performed in a similar manner to the basic ones and prepare it for the main work. Examples of such “assistants”: chest - butterfly on the simulator, bringing hands together in a crossover; shoulders - lifting the neck to the chin; legs - extension in the simulator while sitting: triceps - extension on the block with a handle, etc.

Number 3. Training frequency.

Advanced athletes should not train a muscle group more than twice a week. The nervous system of such people is already adapted to the loads and therefore the increase in strength (and as a result of muscle mass) occurs due to the adaptation of the muscle fibers themselves. Heavy weights and more sets take a heavy toll on the body and therefore need more time to recover. During the recovery period, increased regeneration of muscle proteins occurs and the muscles become larger and stronger.

Actually, we also finished with the advanced level, now let's sum it up ...

Global Output

The research results presented here tell us which "number chips" work best for most athletes, but that doesn't mean that these recommendations will work best for you. Try the proposed calculations in practice and fix the result. If it's positive (there is an increase in strength / muscle mass) then use them often in your training program, otherwise change any “variables” and try again.

So, I laid out everything I knew on this topic, now you just have to re-read everything and draw a conclusion, and it’s simple - listen to your body and determine the required number of approaches and repetitions yourself. Well, in order to do this as correctly and efficiently as possible, and indeed, in order to once again “settle down” all of the above information, remember the following tips:

• do not adhere to any standard clichés, just take it, try it, fix the result and adjust the numbers depending on it;
• include in your training program work in the entire range of “repeats” (e.g. Monday - 5 ; Wednesday - 15 , Friday - 10 repetitions);
• focus on such extreme ranges of repetitions: 1-3 - development of maximum strength; 4-10 - simultaneous increase in muscle endurance and strength development; more 11 - sculpting / fat burning;
• be guided by such extreme ranges of approaches: work on relief - 2-3 ; weight gain - 3-4 ; development of strength 4-5 ;

It is also very important in determining the number of approaches and repetitions to answer simple questions for yourself: 1) how old am I; 2) training experience (level of physical fitness); 3) body type.

Based on the answers, your logic and the above information, you can easily derive specific digital values, taking into account your body characteristics. They will be the starting point, in the matter of pulling the glands, from which it will be necessary to dance.

Actually, that's all for me, about three methods (standard, scientific, independent) in determining the quantitative indicators of the training process, I told you, so my conscience is clear :).

Afterword

Today we dealt with the questions - “whom, what and how much?” do in the gym. I'm just sure that now you can easily answer this question, and not only for yourself, but also help your less experienced brothers in pieces of iron figure it out. Well, something like this, until we meet again, my dear, do not be bored!

PS. Unsubscribe comments, questions, wishes and other miscellaneous, I will be glad!

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

This is an article on strength sport terminology for beginners.
Sports, like other sciences, have their own terminology. Therefore, many beginners, starting
to training, at first they don’t understand what they want from them For you to talk to athletes
in the gym in one language, I will explain some initial terms:
sets, reps, rest between sets, superset, maximum strength, basic exercises,
cardio, free weights...
I will also show how the necessary parameters are recorded in the training program.

WHAT ARE SETS AND REPETITIONS
Suppose you did 10 barbell squats, then rested for 2 minutes and did
10 more squats, rested again for 2 minutes and did 10 more squats.
In sports language, this means that you have done THREE sets of 10 reps.
In this example, the rest between sets was 2 minutes, but the rest can be different,
it depends on the purpose and on the program being used.
The number of sets and repetitions in each exercise also depends on the purpose of training.
Additionally, the training program indicates the load for each exercise.
The entry in the sports program looks like this:
Shoulder Squats 3x10/50kg Rest 2 minutes between sets

Note #1
In English, the approaches are called "SET"
Therefore, in our country, too, in the English manner, approaches are often called “sets”
They say: three sets of ten repetitions. Repetitions in English would be "reps" short for word
"repetition" which in translation means repetition, repetition.

Note #2
Previously, in Soviet sports, approaches were sometimes called "series"
So the task sounded like this: four series of 12 repetitions

Note #3
Recording format may vary.
In bodybuilding, it is most often written like this:
Bench Press 3x10/50kg Rest between sets 2 minutes
This means that you need to do three sets of 10 repetitions with a load of 50 kg.
In other strength sports, the entry might look like this:
Barbell Shoulder Squats 120/3x5 (or 120x3x5)
This means 120 kg for three times in five approaches, the essence is the same, just the order of recording is slightly different.
In addition, in power sports, the load may not be indicated in kilograms, but as a percentage of the maximum.
For example: Barbell Squat 80%/3x5 (or 80% x3x5)
This means that you need to take the weight 80% of your maximum and do five sets of three reps.
For yourself, you can choose any convenient type of recording. If you take a ready-made program, then there should be
it is indicated how sets and repetitions are indicated, what load to use and how much rest between sets
recommended for this program.

WHAT IS A SUPERSET
Superset - performing two different exercises one after the other without rest.
You do the first exercise, then immediately the second, and only after that you rest - this is one set of a superset.
Then again perform the first exercise and immediately the second - this will be the second approach of the superset.
Let's take an example
Superset for arm muscles:
Exercise #1 - Standing Barbell Curl
Exercise #2 - French Bench Press
Task: 4x10 Rest 2 minutes
How to perform:
First, do the Barbell Curl – 10 reps.
Then immediately without rest "French bench press" - 10 repetitions.
This will be the first set of the superset!
After that, rest for 2 minutes and do the next approach of the superset and so on.

In fact, there is a short break between exercises in a superset while you change the machine.
or take another barbell or dumbbell. It is desirable to quickly move from one exercise to another,
so that the break does not exceed 10-15 seconds.

MAXIMUM WEIGHT (SINGLE REPETITION MAXIMUM)
The maximum weight (maximum strength, one rep maximum) is the largest weight that
you can lift in this exercise for 1 rep. In programs it can be referred to as "1RM"
When in the gym they ask how much you press, they usually mean how much you can squeeze out for 1 time,
that is, they ask about your maximum strength.
Attention- for beginners in the first six months of classes, I recommend not to lift the maximum weight
for one repetition (do not go to the maximum as the athletes say). First, it takes time to prepare
your ligaments and joints to maximum loads, secondly, you need to master and consolidate a clear exercise technique,
otherwise, serious injury may result. Take your time, develop your abilities gradually.
To find out the maximum strength, athletes do a “driving”, you also need to be able to do it right!
You can’t immediately take and lift the maximum weight ... I’ll write more about this in another article.

AND A LITTLE TERMINOLOGY...
Free weights- barbells, dumbbells, kettlebells.
Basic exercises- the main developmental exercises for a particular sport.
In bodybuilding, powerlifting and weightlifting, this is a variety of exercises with a barbell.
Additional information in the article - it is also cardio training, it is also aerobic training.
These are the following types of load: easy long running, active walking, aerobics classes, exercise bike exercises,
stepper, etc. Roughly speaking, these are low and moderate power endurance loads.
Basically, these loads are aimed at burning fat, warming up / warming up, training the heart, developing endurance.

TRAINING PROGRAMS FOR REAL RESULTS
Friends, so that you do it right, I have developed detailed training programs

Each program contains all the necessary instructions and plans for each workout.
Each program is unique - you will train with pleasure and get excellent results.

Want to know what's new on the Athletic Blog?
– and live with sports!

Behind every good training program is the correct execution of a specific exercise. Training can be done in many ways, and none of them is unambiguously better than the others. So, how many sets and reps for mass, strength, and sculpting exercises do you need to do? The following tips will help you decide how many sets and reps to perform.

Repetition- performing the movement in the exercise in both directions is the basis of personal progress and a prerequisite for the implementation of each exercise. One repetition consists of an eccentric contraction, during which the muscle is lengthened, and a concentric contraction, during which the muscle is shortened.

Performing multiple repetitions without a break in between is called approach. However, what really defines a set is the break between multiple repetitions.

To create a training program, you need to define number of sets and repetitions in the exercises you will be doing. In each set, you determine the number of repetitions based on the goal of a particular training program. Sets and reps notation is denoted as follows: X sets x Y reps. For example, 3x10 means 3 sets of 10 reps each.

Before you start training, however, you must understand that the manner in which you perform repetitions will affect how a particular muscle develops. Probably the most important thing to remember is that each rep must be done correctly.

To be successful, you must strive to perform the rep perfectly on every set. This will keep you from acquiring bad habits in terms of lifting weights, reduce your chances of injury, and increase your chances of developing quality muscle.

Very often you can hear that approaches in the English manner are called “sets” (from the English “set”). In this case, they say: 4 sets of 8 repetitions. Repetitions in English “reps”, short for the word “repetings” - repetitions, repetitions.

For a perfect rep, spend 2-3 seconds lifting the weight and 3-4 seconds lowering it. The weight of the weight should be such that you lift it the right number of times, excluding excessive swinging and following the correct technique for performing the exercise.

In general, one to three sets of 8-12 reps are recommended. Muscle fibers respond well to repeated stimulation in this range. However, once in a while it is better to do only 5 reps, or conversely, you suddenly want to do 20 or more reps. As the weight increases, the number of repetitions usually decreases. It takes more effort to lift more weight, and you need to “build up” your strength first.

Optimal for the development of strength and muscle performance is the number of 6 to 8 repetitions in the approach. The principle of gradual overload works here - when the muscles have adapted to the weights and their re-training must be done with a heavier weight.

Lifting lighter weights allows you to perform more reps, improving your ability to work for longer. The general rule is that lighter weights and more reps increase muscle endurance, while heavier weights and fewer reps increase strength.

The number of sets depends on your ability to recover from each set. Usually, the harder you push yourself during a set, the harder it is to complete more sets.

The general recommendation is to perform from one to three approaches - the best option. Avoid doing too many sets, whether you are a beginner or an experienced athlete. Even one approach to the exercise already leads to significant results.

Bigger doesn't mean better; the number of approaches depends on the quality of repetitions. Personal progress comes with the number of quality approaches, not just the number of them.

Rest between sets

Recovery is an important part of training. How long should you rest between sets? It may be obvious, but the harder you push, the more time you need to recover. The length of time you rest affects the number of reps you can complete.

Recovery is also affected by the total number of sets you complete the exercises with. A good general rule is to rest 60 to 90 seconds between sets. A shorter rest time, such as 30 seconds, promotes muscle endurance, but also requires lighter weights.

A longer rest period (3 minutes or more) means you will develop more strength and be able to lift more weight on subsequent sets.

Number of sets and reps for mass, strength and relief

The following table categorizes general goals and approximate training criteria.

The goals of strength training and its specification

In fact, the situation with approaches and repetitions is really complicated. As for the number of repetitions, there are at least basic concepts, namely:

• 1-4 reps develop mainly strength,
• 5-12 - muscle volume,
• 13-15 - relief.

However, there are a lot of examples when athletes achieved impressive relief by doing 5-6 reps per set, and made a real breakthrough in terms of muscle volume, performing 12-15 and even 20 reps.

As for the set of relief, it has long become clear that the main factor is still not the number of repetitions, but a competent diet. But with the build-up of muscle tissue is still foggy. Therefore, many fans of bodybuilding and fitness constantly vary the number of repetitions performed.

Let's say you can work out one workout for 6 repetitions, and the other for 12. Or, within the framework of one lesson, using the "pyramid" principle, do 15, 12, 10, 8, 6 and even 4 repetitions in succession, as if providing your own body full range of repetitions.

As for the number of approaches, there is also no consensus, although recently something has begun to clear up. In fact, there are two directions in bodybuilding: strength training, which includes a minimum of approaches in exercises (1-2), and when 4-6 or even more sets are performed in one approach.

The minimum number of approaches implies prohibitive intensity: impressive weights, work to complete muscle failure, and even special techniques to increase the effectiveness of training such as “forced” repetitions. At the same time, in volume training, small weights are used, work to “failure” is not carried out.

It is impossible to say unequivocally that muscles grow well from 1 approach in an exercise, and from 5 they do not grow. Similarly, the opposite cannot be said. Muscles grow from both. Therefore, choosing one or another training system, it is better to be guided by personal feelings.

For example, some are sickened by long monotonous work and small weights. It is better for these athletes to train in power mode with a minimum of sets. And vice versa - if a person can hardly endure straining associated with working on extreme weights, volume training is his element.

It is only clearly known that a small number of approaches and heavy weights are a much faster path to injury. So, if you proceed from security considerations, draw your own conclusions.

To create your own training program, you need to set the number of sets and repetitions and the time that you will spend on rest, so that you can achieve the desired results.

How many sets?
This issue is the subject of heated debate. Some experts believe that it is necessary to do one set, but perform the maximum number of repetitions, others advocate several sets and fewer repetitions.
I recommend that you use the classic proven way of doing exercises, namely 3 sets. Someone is better than 4, someone 2 approaches, but in general, 3 is the golden mean, which is convenient to navigate. The exception is newcomers. When you are just starting to train, it will be difficult to complete three sets at once. After 3-4 weeks you should increase the number of sets as your body gets more advanced.
While you are a beginner, you will need one exercise for each part of the body.

If you have an average level of training, you can break your workout into two parts (upper and lower for example). Each body part will require 2 types of exercises with 3 sets (6 sets in total).
If you are advanced, you should do 3 exercises per muscle group with 3 to 4 sets, for a total of 9 to 12 sets per muscle group.
Why 3 sets? Your strength training should fit between 30 and 60 minutes. In order to be on time, you must adjust the amount of exercise to this time. From a scientific point of view, your muscle fibers will not have time to work out as much as possible in one set. In addition, scientific studies have shown that several approaches can increase the production of growth hormone and testosterone, which are very important for muscle growth and fat burning.
It should also be added that the larger the muscle group, the greater the load they can withstand.

How many repetitions?
The number of repetitions is mainly determined by your goals.

I recommend taking not a fixed number of repetitions (for example, 3 sets of 10 reps), but a range of 6 to 12 so that you have the opportunity to maneuver. For example, if you are doing a back exercise, then you can do, say, 9-9-9 (three sets of 9 reps) reps. The next workout will give you the opportunity to do 9-9-10, then 9-10-10, then 10-10-10, and so on. Those. using this system you will be able to monitor your progress. When it becomes easy to do 12-12-12, then you increase the weight to such a mark that you can do 6-6-6, then again 6-6-7, 6-7-7, 7-7-7, 7-7- 8…12-12-12 etc.,
The biggest mistake is constantly repeating the same exercises for a long time using the same weight. If you are not having a hard time, then you are not achieving something new. Only a new load makes you stronger

Will High Reps Help Me Burn More Fat?
In fact, a high number of repetitions does not burn more fat, because during training, fat is not burned at all. Yes, calories are burned during training, but fat burning occurs after training due to increased calorie consumption. The faster the metabolism, the faster the fat burns, and the metabolic rate depends on the amount of muscle mass. A large number of repetitions does not give the opportunity to increase muscle mass.

How much rest do I need between sets?
The break should be about 60 seconds. Sometimes up to 120 seconds for large muscle groups in order to have time to rest and recover.
The universal duration is 60 seconds.
If your goal is to increase strength, then the break should be increased to 120 seconds.
If your goal is maximum fat burning, then the break is reduced to 20-45 seconds, which adds an aerobic effect.

At what speed should I raise and lower the weight?
Do the exercises slowly and carefully. It usually takes 2-3 seconds to lift the weight and 3-4 seconds to lower it. Never make sudden, jerky movements. Shocks do not allow the muscles to be thoroughly worked out. Only a slow, even distribution of load is correct for muscle development. In addition, sudden movements can lead to injury.

What should be the intensity of the workout?
If you have chosen the right weight, then the last two or three reps should be difficult to complete.
For example, 1-2-3 easy -4-5-6 normal 7-8-9 hard 10-11 limit 12 - impossible.

How do I choose exercises?
I believe that one of the best books ever written in the history of bodybuilding is The Modern Encyclopedia of Bodybuilding, written by

What does approach mean in training? like 3 sets of 15 reps? and got the best answer

Answer from Dmitry Pavlov[guru]
Yes, three sets of 15 reps means doing 15 reps, rest, then 15 more reps, rest again, then 15 more reps.
In foreign literature, the concept of "set" is used, it seems to me that it is more obvious. 3 sets of 15 reps.
The meaning of the approaches is that during classes we train muscles. And muscles train while they work. But 15 repetitions is not enough for the muscle training you need, at the same time, doing the exercise more than 15 times at a time (this particular exercise) will be difficult, because it will overload the muscles, and the heart. Therefore, approaches are used. This is a very common technique in bodybuilding and fitness.
Also, depending on what the goal is (for example, gaining muscle mass or gaining muscle relief), there may be approaches with an increase or decrease in the number of repetitions, as well as a change in the weight of the shells if they are used. In the complex of exercises, this should be written, if necessary.

Answer from Maxim Turchinskiy[active]
Pohpod is the repetition of this or that exercise several times

Answer from AndRUS[guru]
If each "time" is 50 grams .. Hmm, yes, that workout is needed, what else! 🙂

Answer from Timm Rott[expert]
Yes. approach - it came up and squeezed the barbell 15 times. rested a little and came back again.

Answer from Denis Gruzdev[guru]
Yes, approaches are like separate mini-workouts with the same number of repetitions (although they also practice ladder and reverse ladder - this is when the number of repetitions in the approach increases and decreases from time to time).
If you are not told how long to wait between sets, this is an occasion to think about the professionalism of the instructor. Rest between sets, together with the duration of the set, determines the function being trained.
For example, repetitions of 10-15 seconds after 5-10 minutes have a good effect on the creatine phosphate capacity of the muscles.
30 seconds after 30 seconds per circulatory system (circulatory interval training method).
2-6 minutes through the same interval - the supply of oxygen to the muscles.

Answer from Matvey Ryumin[guru]
It's simple: we approached the projectile (simulator), did the required number of repetitions, rested, this is one approach. According to the American tradition, the approach is also called a set. And it is abbreviated as follows: 3x15 (three by fifteen).

Answer from Vladislav[guru]
Yes, you understood correctly 15 times, do rest again 15 times, and so on by the number of approaches

Answer from Andrey Klipikov[guru]
An approach is an approach to a projectile. Repetition - one repetition, that is, for example, one lifting of the barbell.

Answer from senya bakhmetiev[newbie]
Damn this is easy

Answer from 3 answers[guru]

Hello! Here is a selection of topics with answers to your question: what does approach mean in training? like 3 sets of 15 reps?