Ile serii na masę, ile serii na redukcję…

Ile serii na masę, ile serii na redukcję…


Hi today, we’ll talk about how many series you should do for each muscle group. Where does the information about the number of series come from? It comes from two things, first of all it will depend on what repetition range you have chosen so whether low, medium or high and will also depend on the total number of repetitions you will perform on a given muscle group. About choosing the repetition range, we’ve got it done. So how do you know how many repetitions you should do for each muscle group you train? According to various studies, hypertrophic benefits can be obtained even from 25 correct repetitions some say that this number oscillates around 50, 60 some also rely on research that 80 repetitions per muscle group during one workout is maximum and now who’s right? Of course, it is not known because this number will be different for different people for exampe depending on training experience additionally even for you or for me this number will change with time. So far we know that we know nothing well, we will talk about some concrete, The first thing we know for sure is that there is a number of series that give us progress and there is a point at which this progress stops and exceeding this point causes a regression and so such long-term or short-term overtraining. And we have it’s marked on this chart so we have a certain number of repetitions which brings us effect we have a border point marked here and from that moment we begin to overtrain why we have 3 such branches? Because on different people, with different experience this point may be in a different place let’s assume that this is a beginner and this is for example a bodybuilder with 5 years of experience. And where it comes from? well, it results directly from the principle of supercompensation which I will talk about in a moment, but we have one more thing that we need to know that every sport is consist to keep some progress in the long term if you train anything and for example after half a year or after a year of training nothing has changed in your sports results that means training is ineffective and the same is in bodybuilding. And we will talk now supercompensation. Supercompensation in the sport theory tells us that the body always tries to regenerate with a minimum excess and let’s see how it looks more or less. You start from this point, so this green line is you, at this moment some of your motor skill in this case, for example the amount of muscle mass and that is your training up to this point you train so you are temporarily overtrained so you are tired after training so we have such short-term overtraining from this moment you start to regenerate, if you take care of everything, sleep properly, eat properly, give your body rest, your body will want to regenerate with a minimal excess, I.e. minimally above this green line and repeating this process in the long term we get progress. Let’s combine these two pieces of information in the first place, you can’t overtire at every training, so you can’t run over the number of repetitions and the number of sets because your training can have the opposite effect second, in the long term you have to keep progress because what works for you today maybe in half a year or in a year it will no longer work. Let’s combine these two information with a next information, I.e. with the information that 25 effective reps can already give hypertrophic effects to beginners, so mathematically we can put it this way. You choose the average range of reps, so from 6 to 15 and you already know why you do it. You choose the load so that 15 repetition lead you to a muscle fall. Of these 15 reps, the last four will be your affective reps you leave 15-th repetition and you already know why. According to research 25 reps gives you an effect so 25 divided into 4 it comes out that you have to do 6 series so if you choose 2 exercises for each muscle group, it turns out that these two exercises you should do with three series Well, we cracked this mathematically and I guarantee you that if you are just starting your adventure with the gym, 2 exercises of three series for the largest muscle groups will be the most a good idea and if you provide your body with the environment to regenerate properly then this number of series will be able to ensure progress. All the time I say that this number of series applies to largest muscle groups, so what to do with these small muscle groups, I.e. biceps and triceps in my opinion, and this is not just my opinion, but it is compatible by what we said earlier here you don’t have to train biceps and triceps for the first few weeks or even several months, provided that you train large muscles grup like chest, back and shoulders with highly complex multi-joint exercises and you train in the right way, I.e. using effective repetitions at first it will give your body, exactly your biceps and triceps, enough stimulus to develop of course with time, you’ll have to add isolated, more isolated exercises for biceps and triceps, but certainly not for the first few months of training.

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