more reps It typically causes physiological adaptations in the body: muscle hypertrophy (size), muscular endurance and metabolic conditioning. For those looking to increase muscle size, the optimal number of repetitions is between eight and 12 per set.
Muscular endurance increases when the number of repetitions per set exceeds 20. This is especially useful for activities such as running, cycling or endurance sports.
In addition, as the number of repetitions increases, the condition of your heart and vessels will improve and it will be easier for you to burn calories.
However, most often the results of training are influenced not by the number of repetitions, but by the total volume of activity during training (approaches that need to be multiplied by repetitions) and manipulations with rest periods.
Using heavier weights It increases overall strength during training and supports muscle hypertrophy, improved bone health, and hormonal responses that play a critical role in muscle growth and recovery. If you repeat everything three to six times, you can improve your strength and stimulate muscle growth.
Additionally, using more sets of lower reps can increase muscle size as much as higher rep sets.
Weight training increases bone density and strength. This is necessary to prevent osteoporosis and reduce the risk of fractures. Especially with age.
Plus, lifting weights triggers a hormonal response that promotes muscle growth and overall fitness.
The most effective way to do this is to tailor your workouts to meet specific goals. For example, if your goal is to increase muscle size or endurance, then you need to use appropriate rep ranges and rest periods. It is recommended to aim for 8-12 reps for hypertrophy and 20+ reps for endurance development. Rest periods should be less than 90 seconds.
But if you want to increase strength, it’s crucial to combine lower rep ranges with longer rest periods. In this case, you need to repeat the exercises three to six times and rest for at least 90 seconds between them.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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