|
| |
According to popular theory:
Sets of one to five repetitions primarily develop strength, with less impact on
muscle size and none on endurance.
Sets of six to twelve repetitions develop a balance of strength, muscle size and
endurance.
Sets of thirteen to twenty repetitions develop endurance, with some increases to
muscle size and limited impact on strength.
Sets of more than twenty repetitions are considered to be focused on aerobic
exercise. They do still use the anaerobic system, but usually at a rate through
which it can consistently remove the lactic acid generated from it.
Individuals typically perform one to six sets per exercise, and one to three
exercises per muscle group, with short breaks between each set - the specific
combinations of reps, exercises, sets and break duration depends on the goals of
the individual program. The duration of these breaks determines which energy
system the body utilizes. Performing a series of exercises with little or no
rest between them, referred to as "circuit training", will draw energy mostly
from the aerobic energy system. Brief bursts of exercise, separated by breaks,
are fueled by anaerobic systems, which use either phosphagens or glycolysis.
It has been shown that for beginners multiple-set training offers minimal
benefits over single set training with respect to either strength gain or muscle
mass increase, but for the experienced athlete multiple-set systems are required
for optimal progress. Beginning weight-trainers are in the process of training
the neurological aspects of strength, the ability of the brain to generate a
rate of neuronal action potentials that will produce a muscular contraction that
is close to the maximum of the muscle's potential.
Training to achieve different performance goals (from "Supertraining" by Dr. M.
C. Siff)
Variable Strength Power Hypertrophy Endurance
Load (% of 1RM) 80-100 70-100 60-80 40-60
Reps per set 1-5 1-5 8-15 25-60
Sets per exercise 4-7 3-5 4-8 2-4
Rest between sets (mins) 2-6 2-6 2-5 1-2
Duration (seconds per set) 5-10 4-8 20-60 80-150
Speed per rep (% of max) 60-100 90-100 60-90 60-80
Training sessions per week 3-6 3-6 5-7 8-14
Weights for each exercise should be chosen so that the desired number of
repetitions can just be achieved. Proper form ensures that the targeted muscles
are trained and also serves to prevent injury.
| |
|
