How many reps to do in weight training ?

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How many reps to do in weight training ?

Most people who are new to strength training wonder how many reps of each exercise they should be doing. This is because depending on the number of repetitions you do, your body will have a different reaction.
Why? Because your body adapts to the stimulus it receives. A certain number of repetitions will therefore have the effect of making you gain muscle mass, while another number of repetitions will have the effect of helping you gain strength, but without gaining mass.

Strenght training

First of all, you should know that strength training has several advantages:

  • It helps maintain or increase muscle mass. It also helps maintain bone mass, which helps prevent osteoporosis.
  • Strength training can also help you strengthen your ligaments and tendons, which may help reduce the risk of injury.
  • It also allows you to improve your coordination, your balance and of course your muscle mass.
  • Muscle building can help reduce your risk of injury.

The principles of strength training

Strength training, like cardiovascular training, should be done according to 4 main principles:

1. Load: The first thing that will get you to improve your strength training is the gradual increase in the load that is applied to your muscles. Muscles tend to adapt strictly to what is asked of them. The more you ask them, the more they will adapt to meet demand. It's like a business that hires employees as it has more orders.

2. Progression: the load should increase gradually. If not, the risk of injury is great. Continuing with the business analogy, the business needs to have time to engage people and scale up, otherwise growth is chaotic. Muscles and tendons that are overloaded too quickly can become painful and interfere with progression.

3. Specificity: training must be similar to what will be required in the person's sport. A person who wants to get stronger should train with heavier weights. Conversely, a person who wants to become faster should practice making explosive movements.

4. Recovery: Once your muscle has been overloaded, it is during the recovery period that it will improve. He will rebuild himself, stronger or bigger or more enduring.

How to overload the muscles?

We can overload the muscles in 4 ways:

1. By increasing the intensity, i.e. the weight you will be lifting

2. By increasing the volume, either by doing more repetitions, more sets or more exercises for the same muscle group

3. Increase frequency by training more often during the week

4. Increase the length of contraction while you exercise

Normally, to be gradual, you should increase only one factor at a time.

How many repetitions to perform in muscles training?

The number of repetitions to perform will vary depending on your goal :

  • 2 to 6 repetitions: development of muscle strength, especially by improving intra and inter muscle coordination, little hypertrophy;
  • 6 to 12 repetitions: development of muscle strength, especially through hypertrophy;
  • 12 repetitions and more: development of strength-endurance

If your goal is to build muscle power, you might want to consider exercises of an explosive nature, such as plyometrics.

Note that some muscles are mostly used to stabilize the body. This type of muscle is therefore mainly trained for endurance, either through stabilization exercises or through longer sets. The abdominal muscles are a good example.

How to overload the muscles if you train at home?

When working out at home, it can be difficult to have weights heavy enough to build muscle strength, especially if you want to do short sets of 2 to 6 reps.

Indeed, if you use the weight of your body, you will not be able to modify it to adapt it to the strength of each of your muscle groups.

It may then be useful to get some very versatile equipment like an Altterre sandbag. It will allow you to increase the load on different muscle groups.

However, even with the pack, you may not be able to reach loads high enough to build your strength.

You might then turn to circuit training or super-series to successfully put a load on your muscles enough to create adaptations.

Also, you can turn to explosive exercises such as lunges, burpees or clean and throws.

Here are some ideas circuit training:

Circuit 1 (full body)
Circuit 2 (full body)

Finally, here is a list of the basic exercises if you are new to weight training :

- Squat

- Lunges

- Military press

- Bent over row

- Bench press

- Plank

You want to do those weight exercises at home and level up your training ? Try our sustainable training bag fill with recycled rubber / recycled sand !

Learn more about this product

sac de sable entrainement altterre
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