Czym są powtórzenia efektywne
Hi. From the previous movie you learned how many repetitions you should do in a series. Today I will tell you that not every repetition you do during training is equal. Let’s start with an example. We have two people who did three series of exercises of 12 repetitions with a load of 50 kg. So mathematically speaking they both performed 36 repetitions of the same exercise with the same load. Two days earlier they made a series to the muscle failure, so they did the same exercise with the same load in one series until they could’nt do eny more reps. And it turned out that, he did 14 reps and the fifteenth rep he can’t perform and this one with the same load did 25 repetitions. And now let’s look at these two guys not from a mathematical point of view but from the point of view of so-called effective repetitions. Effective reps is more or less the last five reps in the series before muscle failure. So in this case we count 5 from the end because this 14 rep was the last rep he was able to do, before he led to muscle failure, so counting from the back: 1, 2, 3, 4, 5 it was his effective reps. If he did 12 reps on training, that means that 10, 11 and 12 were his effective repetitions. So he did 3 repetitions in 3 sets, total=9. While this second, muscle failure had at this point so his effective reps are 25, 24, 23, 22, and 21, and on training he did 12 reps, so effective reps he did… NONE! So mathematically they did exactly the same work 36 reps with the same load of the same exercise but really for training effects this one did 9 reps and this one did not do a single. So now I will explain to you briefly where this idea of effectif repetitions came from. Your muscles are made of muscle fibers. We have different types of muscle fibers. Slow twitch muscle fibers called red and fast twitch muscle called white. Red fibers are very durable but they do not have the potential to build some great strength, while white fibers get tired much faster but they are much stronger. After examining the proportion of muscle fibers in various types of athletes, it turned out that people training strength and dynamically and thus sprinters, jumpers, bodybuilders, powerlifters, have a definite advantage of white fibers so those very strong but less durable fibers. That’s why sometimes white fibers are called bodybuilding fibers, while red muscle fibers are the domain of endurance sports such as, for example, marathon. In other words we can say that we build white fibers in low repetition ranges and red fibers in high repetition ranges. First of all, this closes to us the information contained in the previous video, which is that if you want to build strength you should work in low ranges and if you want to build stamina you should work into high repetition ranges. However, if you care about the appearance, the logic suggests that it would be best to build all types of muscle fibers because the more muscle fibers the larger muscle. And now we get to the point. Red fibers so those that are responsible for stamina and are not too strong are activated first because they are durable so they can work for a long time. Whereas white fibers are really dormant all the time and are activated by your organizm only when the need arises. So now the most important sentence: red fibers can be activated without activating white fibers while white fibers cannot be activated without first activating the red fibers. Second thing, to make any movement your body activates the motor units and runs them only as much as he currently needs, so you have units for daily tasks such as standing, walking, breathing, some basic activities of dayly life, and those units are already trained 100% because you train them from birth. But you also have units for special tasks that you run during hard work that you do not do every day. So if you use loads that you don’t need to struggle with during training, you only use the most trained motor units that have practically no potential for body shape changes. So if you train with skimpy load far from muscle failure, YOU DON’T REALLY TRAIN. So the conclusion. Working close to muscle failure will activate all muscle fibers, white and red, which is why the last 5 repetitions, counting from muscle failure, will be the most optimal for hypertrophy. So what you should do to train most effectively in terms of hypertrophy, thus building all types of muscle fibers? You should always train close to muscle failure. Let’s say one or two repetitions from muscle failure, so exactly like in this situation. So why not train to muscle failure every time to use 5 out of 5 effective reps instead of just 3 or 4 of these 5 effective repetitions? Because the difference between three four and five effective repetitions from the point of view of hypertrophy is not that important but the difference in fatigue of your body between three and five repetitions is very significant. And research clearly confirms that work always to muslce failure will lead to overtraining and your body will not be able to regenerate properly. And if you don’t regenerate properly, hypertrophy will not really happen. Now I will give you great example. Let’s say you go to work and in this work you get 100 usd/euro per hour for the first 5 hours and you get 3 usd/euro per hour for the next hours, and you can normally, legally leave work after five hours and go home. And you stay at work for 10 hours per day (?) And with this sofisticated example I consider the “choice of repetition range” and the issues of “effective repetitions” for a beginner, as explained.