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There are so many opinions when it comes to the number of sets and reps you should do, how much you should rest in between sets and how much resistance you should use. One guy in the gym may swear by six to 10 sets of each exercise, another says three sets is all he needs to put on muscle. One trainer may tell you to rest for 30 seconds between exercises and another up to three minutes.
So, who's right? It comes down to personal goals. Let's take a look at four different training goals.
The first is muscle endurance. This person may be a long-distance runner or cycler who wants to improve the muscle endurance fibers. In this case, he or she would choose 65 percent of their one repetition maximum. They will engage in more than 12 repetitions for two to three sets, resting only 30 seconds between sets and exercises.
The idea is to keep the resistance light, the reps high and the rest time low. That regimen keeps the endurance demand up with the lower intensity and longer duration routines. This type of strength routine is the best kind to enhance an endurance athlete's performance.
The second goal is hypertrophy, otherwise known as increasing muscle size. This is the goal of bodybuilders. To increase muscle size, choose a resistance that is 65 percent to 85 percent of your one repetition maximum. Perform six to 12 reps for three to six sets, resting from 30 seconds up to 90 seconds. This high-intensity, short-duration training will increase the size of the muscle fibers.
To train for muscle strength, you should select a resistance that is 85 percent or higher than your one repetition maximum. Repetitions are six or less for two to six sets, resting from three to five minutes between sets. Because the intensity is so high, the rest between sets has to be longer. Many athletes who need to increase their strength to perform on the field will use this prescription.
Finally, there are routines for those looking to increase muscle power. Think of an Olympic power lifter. These athletes use resistance that is 75 percent to 90 percent of their one repetition maximum, performing only one to five reps. They repeat each exercise for three to five sets and rest up to five minutes between each set. Plyometric exercises are used when training for power.
If your routine is going to include some combination of the above goals, you should work the power moves first because they are explosive and require the most energy burst. Second, perform multi-joint exercises also known as compound exercises along with all of your ab and lower back work. Lastly, finish with your single joint and smaller muscle group exercises like bicep curls.
Posted by HoodiaPharm HungerAway ::
7:20 AM ::
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