The Spanish edition of ABC figured out in which case physical exercise will be the most
The author of the publication notes that the number of repetitionsexercise depends largely on the purpose of the training. So, for developing strength, one to five repetitions will be optimal, for increasing muscle mass – from six to 12, for endurance – from 13 or more. In this case, most often training includes exactly 6-12 repetitions, since this is the best option in terms of fatigue, errors and failures. At the same time, it is important to monitor the quality of the exercises and adjust the technique depending on this.
The next important component of training –muscle group. Both the number of repetitions and the number of approaches depends on it. During compound exercises with an Olympic barbell (squats, bench press, shoulder press, bent-over rows), it is best to repeat each exercise five to eight times. Three sets of five reps will build muscle faster than three sets of two reps.
When performing various exercises with dumbbells (lunges, shoulder press, bench press), each repetition costs a maximum of eight to ten times. In addition, the author advises against taking too much weight.
The last type of exercise – isolated.These include arm curls, triceps extensions, lateral raises, and front raises. In this case, you should also not overdo it with weight, otherwise tendonitis may develop or a muscle rupture may occur.
Thus, the main thing you need to pay attention to when training, the journalist concludes, – the quality of the exercises and the total number of sessions per week.