The iterations and combinations are appropriate for muscle amplification

The iterations and combinations are appropriate for muscle amplification

How many groups and iterations are appropriate for each exercise ?? In fact there is no magic answer to this question but it depends more on your goal than training. Determining the number of groups and repetitions is only a way to determine the appropriate training volume. This is the factor affecting muscle building.

For example, Chit Yurten, who defeated Arnold Schwarzenegger at the NABBA tournament, Universe.

• It was based on a training system focused on 22 repetitions for each group.
• While Arnold was trained using a system based on 5 repetitions and 5 sets for each exercise.

This is somewhat puzzling how each of them could build this much muscle using a number of different groups and repetitions. The answer is simply because the total training volume is more important than the number of groups and iterations.

Training volume

When it comes to muscle building you can't neglect the size of the training, this is the basics of the game.

If you don't increase the amount of exercise your body will adjust to the amount of pressure and your muscles will stop growing.

What is the size of the training

Training volume is the total total weight you lift during a given exercise in a training session. The training volume provides a better theory of the number of combinations and iterations.

The amount of training is the way that determines how the body responds to bodybuilding exercises. For example, the size of training to build strength is different from muscle amplification or fat burning.

How to measure training size

In the past, the volume of training was calculated during this equation “number of groups x number of iterations x weight”. For example, if you lift a 30 kg bunch in 4 groups and 10 iterations, the size of the bunch will be “4 * 10 * 30 = 1200 kg”.

Recent research does not agree with this method of calculating the volume of training, for the following reasons:

1. You may be biased to some exercises where you can lift heavy weights such as diving or parallel triceps, at the expense of other exercises such as pulling the cable down and using relatively light weights. Although both exercises are good for amplifying and strengthening triceps.
2. Exercise using light weights, repetitions and many combinations can produce a large workout volume, while they are ineffective in building muscle. Because difficult groups that "lead to muscle failure" are more effective in building volume.

Therefore, the volume of training is currently measured for the difficult groups you do weekly for each muscle group.

A difficult group is a group that ends three or fewer muscular failures before. That is, you cannot do more than 3 more repetitions, before you reach for muscle failure.

The right amount of training to build muscle

Muscle amplification requires a gradual increase in total training volume. As we explained earlier, the volume of training is expressed by weight, number of groups and repetitions.

The best way to increase the volume of training is through a harmony between the three factors.

There are hundreds of researches on the number of groups, repetitions and weights appropriate to build and strengthen muscles. In order not to complicate the matter more than it is, I will rid it according to the average recommended by the results of this research.

The appropriate number of groups

• Most studies and research recommends that the number of groups between 8 to 20 groups of large muscles such as "chest, back, shoulder and leg."
• And 5 to 12 groups of small muscles such as Pai, Tri and Obesity. This amount should be divided over the course of the week, whether one or two for the same muscle group.

The number of iterations and the ideal weight

Which is better? Frequent many heavy weights. Or few repetitions with light weights.

In a study published in the Journal of Strength and Conditioning Research, conducted on 23 people randomly divided into two groups.

• Group I: relies on heavy weights and few repetitions until muscle failure
• Group II: rely on light weights and large repetitions until muscle failure

Outcome after 12 weeks: Both groups gained approximately the same amount of muscle. This clearly shows that access to muscle failure is more important than attention to the number of repetitions or the amount of weight raised.

Shout: It is best to practice on a range of 8 to 12 repetitions.

Because training using light weights and large repetitions has some disadvantages such as:

1. It does not allow you to control weight all the time.
2. The possibility of instability in the correct form of exercise, which may cause injuries.
3. Heavy weights also work to strengthen muscles. This is a very important point, especially in the advanced stages.

Conclusion

If you reach this point you are a real hero.

Because determining the size of training and the number of groups and weights are the most difficult things in bodybuilding.

There is a great overlap between theories and research on this issue. But there is a common pattern among professional players that we can take advantage of.

1. Professional players select “20 to 36 repetitions” for each exercise.
2. Weighing between "70% to 80%" of the maximum weight can be lifted.
3. These iterations are divided between “3 to 5 groups”.

For example, if the maximum weight you can lift in a bench press is 60 kg.

Use a weight of 40 to 50 kilograms and 6 to 10 iterations in 3 or 4 groups.

"With the gradual increase in each group from the previous one."

Finally, remember that muscle building mechanisms vary from person to person.

So start with a low training volume and gradually increase it. Whether by increasing the number of groups or repetitions for each exercise,

Or overweight used. But make sure that this is done reasonably so that you are not exposed to muscle strain or injuries.