The researchers in this study, led by exercise physiologist Brad Schoenfeld of Lehman College in New York, examined 21 qualified studies and found that lighter loads can increase both strength and muscle hypertrophy as well as heavier loads. Using one rep max 1RM as a marker 2 for the percentage of resistance, high-load training is considered to be greater than or equal to 60 percent of 1RM, and low-load training is anything below 60 percent. Schoenfeld et al. While this study does not dictate the range of sets and reps of weight training you should do, understanding the intensity can help you find that range.
Higher-load training should have lower number of reps than lower loads, yet its number of sets should be higher. For example, if you are doing a barbell squat at 70 percent of 1RM, you could do 4 to 5 sets of 5 to 8 reps.
At 50 percent of 1RM, you could do 2 to 3 sets of 10 to 15 reps. Training volume refers to the net number of sets and reps per body part or movement pattern that you do. The amount you per week over three to six months can affect how much strength and muscle mass you gain. However, your body adapts to the training regimen during that time period, which can lead to a plateau. This is where the exercises becomes easier to do—which is a good thing—but you would not likely see much more gains in strength or muscle growth.
So, you need to change your workout. One easy way to do so is to adjust the number of sets or reps while keeping the intensity and exercise selections the same. If you're more advanced, or have specific goals such as increasing muscle mass , the number of reps and sets you should do may change.
For some goals, you want more reps and sets with lighter weights, while for others, the opposite is better. For weight loss, incorporate some of the following techniques into your workouts to boost calorie burn.
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What Is 1RM? Click the button below to find out more about the 3-on-1 coaching program:. Find Out More! A well set-up training program will enable you to avoid doing too many sets for a muscle group in one workout in order to minimize any excess junk volume.
So we know based on the meta-analysis mentioned earlier that roughly sets per muscle per week is the sweet spot for maximizing growth. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. Rather than using a bro-split and hammering all of the 16 sets in one chest workout : It would instead be best to split the required number of chest sets into at least 2 days per week to be trained with other muscle groups:.
In fact, a study by Brigatto and colleagues tested the exact above example. The researchers compared training each muscle group once a week with 16 sets per session, or twice a week with 8 sets per session. After 8 weeks, they found that the 8 sets per session group experienced similar but slightly greater muscle growth. They also experienced a greater improvement in training load volume when compared to the 16 sets per session group.
And the researchers speculate that these findings would likely reach greater significance if the study was done longer. Which is just further evidence suggesting that refraining from doing too much volume for a muscle group in a single session is likely best for hypertrophy in the long run.
First figure out what you want to set your weekly target sets per muscle to be. And then work backwards to split that up most effectively throughout the week. Each workout can consist of a total of around sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below.
And lastly, just always keep in mind that research tells us about averages. Some people respond better to higher training volumes whereas some people respond better to lower training volumes.
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