How many repetitions should I do per set?
The answer to this question is complicated. It depends on what you want to develop – power or muscle? Mass or endurance?
1-6 repetitions per set:
This is the range suitable for improving maximum power, where the improving the muscle’s ability to overcome maximum weight or resistance.
6-20 repetitions per set:
This is the range suitable for thickening the muscle and growing its mass, which is also called hypertrophy. Hypertrophy training is the most common and needed training amongst amateurs trainee (not amongst sportspeople).
20-30 repetitions per set:
This is the range suitable for improving the muscle’s endurance, i.e. improving the muscle’s ability to cope with certain weight and resistance over time. Improving endurance is done when the muscle is working with weight or resistance which is not maximal.
30-40 repetitions and more per set:
At this range we approach the verge of the aerobic exercise, i.e. from a muscular exercise that does not put emphasis on strengthening the cardio-vascular system (anaerobic exercise), we’re moving to exercise that significantly involves the cardio-vascular system (aerobic exercise).
But this is still not so clear. For example, if we’re working in the range for improving the muscle’s endurance (20-30 repetitions), we’re also working on developing the muscle (hypertrophy) and we’ll improve to some extent the muscle’s maximum power, but the main component to improve will be the muscle’s endurance.
In the same way, in a max power training (1-6 repetitions), we’ll develop to some extent the muscle (hypertrophy) and the muscle’s endurance, but the major component for improvement would be the maximum power.
There is an importance to the number of repetitions we do. When doing 7 repetitions, for example, we’re sliding to the muscle development range (hypertrophy), but we remain close to the max power range (1-6 rep), and therefore improving power is the major component to improve in this training.
From the above discussion rises the question: what is the recommended range of repetitions for the average trainee? Each one has different ability and different goals when developing their fitness. If you want to develop the muscle, it is recommended to work in the mid-ranges and not to be drawn to the extremes, i.e. to work in the range of 8-15 repetitions per set.
When training, it is also recommended to variate the number repetitions. Varying is some sort of stimulation which will cause a better development of the muscle. Professional sportspeople that exercise to develop their muscles to assist while performing their sport, for example, would vary between max power (1-6 rep) and muscle endurance (20-30 rep). Each type of sport will focus on different types of weight training. For example, weight lifters will focus on max power (1-6 rep), while mid-range sprinter (400m-800m) will focus on the muscle endurance (20-30 rep).
Many trainees wish to look “good”, i.e. ripped, lean, and toned. While choosing the right form of exercise and number of repetitions, it is also important to have the right diet while training. While training, if you eat properly, the muscle will develop itself whether you do 8 repetitions per set or 15 repetitions per set. The difference would be the extra element accompanying the muscle development (i.e., max power, or muscle endurance).
Once the muscle’s mass grows and the percentage of body fat decreases, you will get the “good” look of ripped, lean, and toned.
Please note: it is recommended you consult a fitness professional for a suitable weight plan and a dietitian for a balanced diet to assist in achieving your goals.
Tags: fitness, power, repetitions, weights
Filed under Judo Training |
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