Forum about bodybuilding, Powerlifting, sports nutrition and training. How many repetitions and approaches should be done on a lot of 20 squats of 15 raising legs 5 repetitions

Chapter 1. Let's start with the basics: Introduction to the squats on 20 repetitions

If you are not a frequenter of the training room, the chances are great that you never heard about the most effective way to build strength and muscle volumes, no matter how much chromium you did not squeeze in the halls that are similar to surgical rooms or respectable bars. All this is because marketers from the kingdom of muscles trade with personal coaches, designer clothing, equipment, hard-up programs, mega additives and brands of training halls - they sell a ton of pshiks for every ounce of Bifhtex, so necessary for you. Before you lace up your ribok sneakers next time, consider the opportunity to become big and strong lifting weights with an old-fashioned way.

Twentieth ago, ten years before the birth of Arnold, the pioneers of the Iron game had a rough equipment, no additives or steroids, which so multiplied among the current generation of bodybuilding champions and paeerlifting. And yet, these persistent souls developed a system, literally guaranteeing a set of muscle mass, even with the most fragile physique, a system that works today is no worse than then.

Men who could not achieve significant progress in other programs, suddenly added 9 kilograms of muscles for a month or two. If you find it difficult to imagine this from the point of view of bodybuilding, look at 9 kilograms of lean meat in the meat shop or imagine this mass distributed in your chest, shoulders, hand, back and legs. Such progress turns "to" in "after", turning the 45-kilogram weaknesses included in the sayings, in healthy people who no longer have to worry about what they will take them by the wind. The system that gives these results is primitive, but not simple. It builds real muscles, incredibly increases strength, and gives a cardiovascular system more than light impetus. Almost the only disadvantage of this system is that you will grow out of your clothes.

The core of this venerable program is one squat approach - twenty repetitions in the approach - just one approach. Additional exercises are insignificant, two or three approaches in several other basic exercises are a maximum, and basically you need to be afraid to make too many additional exercises, and not too little. Containing one squat approach, plus a couple of approaches in the bench press and pull in the slope as a characteristic example of the program, these workouts can hardly be compared with access to the hall for half a day, usually in today's bodybuilding or with topics that glossy magazines flooded. But avoid misconceptions that this approach in squats will be for you as a cup of tea. All that our recipe is not enough in terms of complexity or volume will be accurately reimbursed in terms of intensity.

In addition to squats on 20 repetitions, training recommended there is a lot of healthy food, drink no less than two quarts ( 1 Quart \u003d 946 ml) Milk per day and sufficiently rest between two- or three-one ( in Week) Training. That's all: one approach squats on 20 repetitions, a couple of other basic exercises, a lot of food, milk and recreation. But these squats! A special approach to quits on 20 repetitions is as simple as the program itself. First, hang on the weight of the weight with which you usually make 10 repetitions. Now take 20 repetitions - I'm not kidding. Secondly, add every training session at least 2.5 kg per rod. These two elements are what the boys are separated from men and gives results, connecting together two principles of training with burdens: overload and progressive growth of burdens.

The overload principle says that if you do not more than what is used to, you do not increase the volume or strength. All these sayings like "without pain there are no growth" reflect the principle of overload. The principle of progressive ghost growth rises to cute from the Crotone, who wore a calf on the back for a certain distance in ancient Greece - and, as the calf adjusted, also smasted and cute as a reward for her efforts. By adding 2.5-5 kilograms to the squats, each workout simulates a growing calf and many people, especially townspeople, will find such a model more comfortable.

Let's go back to squats. Hang the weight with which you make 10 repetitions, wrap the towel around it to make a small laying for shoulders and back, remove the bar from the racks, take a step back, two or three deep breaths, and make the first repetition. Nothing special, usual squats to the moment when the upper part of the thigh becomes parallel to the floor. To the fifth repetition, you will warm up, squeezing smoothly, and deep breathing will come by itself.

After the tenth repetition, your body in exhaustion and your consciousness is like a car, which or rides, or stuck in its movement to the twentieth repetition. At least three deep breaths, more positive ( "Come on, friend", "You can", "down and up", "Toooulkay"), and the eleventh repetition has become a story. A little more of the same in the following one - two repetitions and then breathing and attitudes become more serious. It can be from five to ten tearing light breaths between repetitions, your mind is close to hallucinations and your determination is terrible, like Ninja, and you reached the fifteenth repetition. Now the rules of the game change again, because no longer respiration and encourage themselves play a role, but each squat becomes an event inside the capsule cut from the time where you are as a creature disappear, turning into an observer, and not a valid person. If your mind drifts, you are disappeared, so or fix and grow, or give up and stay small.

The sixteenth repetition of the bar is deeply crashed into your back and flies all your body into the floor, giving you a new understanding of the laws of gravity. Your breathing sounds like a steam machine and legs, most likely begin to tremble. Pure will is the only way to do this repetition. Do not forget that all this was only a warm-up for the remaining several repetitions - they will force you to grow - and you are blind to everything, except for the template: breathing, cried, lift. By the time you finished the eighteenth repetition, you are guaranteed to complete the approach if you were properly tuned to it, because what was the most important thing for you in life is to make 20 repetitions - already in the field of your vision. It doesn't matter that each of the last two repetitions will require ten breaths, vague in frenzy, will fool your face with purple paint and tear into a shiver on the way up, through the dead point of each squat. You are not going to miss victory.

When you finish the twentieth repetition and tear off to return the barbell on the racks, perezding in a frenzy caused by fatigue, you pluck on the bench in order to make an approach of light pullovers for stretching the chest, expanding the basis for muscle reservoirs that you increase on the top of the body.

When squats and pullovers are completed, you can lose consciousness, you can get out, you might think that you went beyond the line of possible or that you cannot overcome one ladder span, even if your life is dependent - but travel, drink your milk and come back through Two or three days. The same from the very beginning, but two and a half kilograms are harder.

Webkers are not allowed to this program, and only those fanatics that can observe the regime can be sure, regardless of the initial thinness, which will become more and stronger than they could dream. All this without lycra, dianabol, nautilos or amino acids and additives. Only twenty squats, milk, sleep and will are needed to demonstrate that the desire for victory is something more than smart words.

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How many repetitions to do in approach is a very important question. From the number of repetition depends on the result you will receive from classes. In this article I will try to answer this question as accurately as possible. And you can correctly determine the repetition rate based on for your own purposes.

For starters, get acquainted with this scheme. And below I will give all the explanations.

What number of repetitions is correct?

It all depends on the purpose of classes, your age and the level of preparation.

In general, all this is not far from the truth. But when it comes to practice, many nuances arises. And the essence, as is often the case, consists in trifles. In these nuances.

To begin with, make the following. On the one hand, I suggest clearly divide the different repetition zones. On the other hand, I refuse to clearly divide these zones.

What is a repeated maximum?

This indicator will help better understand the topic. It is usually denoted by PM or simply indicate that the weight is 100%.

Repeated maximum - This is a specific weight that you can lift in this exercise only once. It is definitely technically pure (without chiting and other tricks). Adding to this weight even 100 g makes this weight in a height for you.

If it is written that the weight is 90%, it means that we are talking about a weight of 0.9 from a repeated maximum. If your repeated maximum is 70 kg in squats with a barbell, it means that 90% of it will be 63 kg. Calculated? Go ahead.

The number of repetitions. Clearly divide zones.

1-3 repetitions

This number of repetitions increase its one-time strength. Here we use the greatest weights (90-105% of the maximum, but there are exceptions - somehow I will tell you about the method of low-proper explosive training with small weights). Do not be surprised, in power training, Powerlifting is often found in 105%. This is a normal practice that allows athletes to quickly achieve new results.

In this range, parameters such as coordination of movements (an important thing for the development of one-scale muscular strength) and innervation of motor units are developing (these are muscle cells innervated by one motoryone).

Large weights instantly force the body to make optimal positions and show optimal biomechanics.

And the motor units are generally a very interesting thing. Purely power training "teaches" muscles to use as many motor units at the same time, in one repetition. This synchronization is manifested as one-time power.

This method is best developed by white muscle fibers.

4-6 repetitions

Such a number of repetitions are performed in approaches for the development of muscle and explosive power (see also). Usually, weights 80-85% of the repeated maximum are used.

Approaches from 4-6 repetitions are optimal for the development of blasting force and movement power. However, records in one-time repetitions this method is no longer as effective as training with 90-105%, despite the fact that it also develops white muscular fibers well.

6-8 repetitions

This is a very convenient and comfortable number of repeats for muscle growth. The optimal weight is 70-80% of the repeated maximum. I remember that I achieved the greatest progress in squats with a bar for a lot of repetitions. A higher repetitions led to an acute lack of oxygen and premature termination of the approach.

It is believed that this range is optimal for the development of myofibrillic muscle hypertrophy. That is, they develop (increase in thickness) muscle myofibrils (contractile elements of muscle cells). Basically, white muscle fibers speak well for this number of repetitions.

The range is very good and comfortable. However, in sensations, if "sit" only on it constantly, it does not develop endurance (it literally evaporates) and even a regular jogging for 2-3 km or a pair of rounds in the ring become a cruel test for breathering and hearts.

9-12 repetitions

Many believe that this amount is too large for muscle growth and attribute this range to endurance. After all, here we are dealing with weights of about 65-70% of the repeated maximum. In training with such weights, red muscular fibers are actively involved.

However, practice practices and some studies are talking about a significant massacre effect in the range from 10 to 18 repetitions. This is a contradiction with the opinion of convinced supporters of purely power training aimed at 6-8 repetitions. In addition, after many years of classes at a low repetition of training on 12 and more repetitions are not very comfortable. Many athletes confuse this feeling of discomfort with the lack of effect.

In the range from 10 to 18 repetitions in the muscles, indeed, there is no active growth of myofibrils in thickness. However, there is a serious increase in the volume of sarcoplasm, directly affecting the volume of muscles and forceful endurance. The one-time contractual abilities of the muscles does not increase, but the functional component is significantly increasing (the ability to work intensively and long). Therefore, the opinion of convinced supporters can be safely moved and expanded if we are talking about the growth of muscle mass.

In addition, you should not forget that many training parameters are influenced by the growth of muscle mass: (and, accordingly, the number of approaches), the growth of working weight, etc.

12-15 repetitions

It is considered an optimal number to improve the form and muscle relief. Typically, weights are used in the range of 55-65% of the reciprocal maximum. Muscles work mainly, red muscular fibers.

The form and relief of this range, indeed, improves. But much depends on the nutrition. If you make it mass climb, the mass will grow very well.

15-25 and more repetitions

According to the well-established ideas, this zone is almost exclusively growth and improved their relief. If you work with iron, then with such a number of repetitions, weighs are used in the area of \u200b\u200b55% of the reciprocal maximum and below. In the muscles there are almost exclusively red muscle fibers, just responsible for endurance. And also for burning fats.

Be sure to keep in mind that such training is very seriously hurting by one-time strength, quickly reducing it.

It is for this reason that people practicing the so-called zozh - regular long-term running and the simplest exercises with their own weight on many repetitions, and often the radical forms of vegetarianism (God forbid!) So do not like "iron" or limit it to a minimum. And completely in vain, by the way! Iron - a very powerful health stimulator and, unfortunately, the subject of huge delusions among the people of the older generation ...

Well, we went throughout the reasonable range of repetitions in power exercises. Now let's see why it is worth moving from the clear boundaries of these ranges.

The muscle reaction and the entire body on these ranges include different mechanisms and adaptation. And often a certain adaptation begins to manifest itself in the same zone, it appears as much as possible in another, and sometimes its signs are present in the third, etc. Repetition zones. That is, many parameters are not associated with a specific number of repetitions unambiguously.

When it comes to a purely power training at times, it will be the best way to perform precisely one-time repetitions with maximum weights. However, even if you train on 6-8 repetitions, one-time strength will also grow. But not so fast. After all, 6-8 repetitions are not optimal for this.

Separately, it is worth remembering the workouts on the relief, when you need to "burn" extra kilograms. It seems to be here you just need to do a lot of repetitions. But not necessarily!

There are many methods of training that allow you to quickly burn fat, training with relatively large weights and a low repetition number (8-12). We are talking about methods such as, etc.

What number of repetitions do you need?

If you are newcomer (bad shape and no experience experience, plus, perhaps extra kilograms)

Do simple exercises with your own weight by 15 and more repetitions. Try to increase this number up to 40-50 or more. Exercise examples: squats, tilts forward, etc.

If you begin (train less than 3-6 months)

Perform power exercises by 12-15 repetitions. Try to gradually increase the working weight.

If you have a medium level of preparation (trained from 6 to 12 months)

You should think about the periodization of workouts. This is a simple alternation of exercise complexes with different numbers of repetitions. You will definitely benefit and 6-8, and 12-15, and 15-25 repetitions. And it would be better to divide them to different systems of exercises, performed in different months of the year.

If you have extra kilograms (but you at least somehow moving)

Start practicing high-calorie simple exercises with your own weight. Make 20-40 and more squats per approach. Make a lot of slopes (20 and more per approach). It is this method that has proven itself in my training.

If you have a lack of weight or you ectomorph (and there are already at least 3 months of experience)

Engage in approaches by 4-6 or 6-8 repetitions. This will allow you to quickly raise muscles and gain weight. No push ups and running here will help. We need forceful training and very diet food. And between approaches, rest more. Training will turn out longer, but "meat" will grow efficiently.

If you are over 50 years old

It is recommended not to use in training a low number of repetitions (1-6). More precisely, to use rarely, as peak workouts every 2-4 weeks. Nevertheless, it is not necessary to abandon the power sessions at all. During the year, you must have 2-3 complexes for 1-2 months with a number of repetitions from 6 to 10. This is extremely important precisely by age when the muscular mass is actively lost, and with it and remnants of health.

I wish you successful classes! Questions and comments are welcome.

This is not a very common misconception, but, nevertheless, I want to discuss him.

It is partly true and therefore here the newcomers are waiting for a trap.

The fact is that 20 times the approach is effective only if the athlete is completely laid out for this one approach, but does not switch the face of the rehearseness.

And this thin face is very difficult to catch.

If you are a little bit of touching, then the effectiveness of the exercise is sharply reduced and we can assume that the training was wasting.

If you negotiate a little bit, then you will simply be taken out of the hall with a pale, exhausted, exhausted and flames.

The adepts (fans) of squats 20 times behind the approach put on the entire bucket room, so that it was not necessary to run, when it wanted to play from overtraining after approach. And it's not a joke.

Therefore, no one from beginner athletes advise you to try this recommendation on yourself. In 99%, you will develop a persistent disgust for squats and styling.

I want to pay attention to the fact that it is especially actively insisting on these 20 single squats and traction one of the now "fashionable" guru of amateur bodybuilding Stewart Macket (by books "Think!", "Thyji-2", "Hands of Titan" and DR .), whose books the last 8-10 years have become actively spreading in Russia.

I suggest to look closely to the macroberta myself and think, and can we trust His advice.

Who is he, this "fashionable" guru, and that he himself can? What results did he achieve himself?

Let's figure it out in this matter, because it is quite important. Agree, it is stupid to read the book, for example, on the craft of a bricklayer, written by a man who can not lay out the brick wall of the garage.

In the book "Think!", Fortunately, the results of Stuart McBurlet are better. They are. Rush lying - 120kg, squatting - 160kg and milling traction - 200kg. In sum, it gives 120 + 160 + 200 \u003d 480kg.

Unfortunately, the book does not specify the own weight of Stewart, but we can approximate it for approximately themselves.

He writes that he has a height of 175 cm and by its methodology increased 25 kg of muscles. Thus, even if it initially, with its height of 175 cm, there was a slender 60-kilogram dystrophist, then adjusting 25 kg of the muscles, it was reached by weight in 60 + 25 \u003d 85kg. And most likely 90-95kg. But we will dwell at a minimum of 85 kg.

So, what does all this mean and why all these calculations and assumptions? .. This is necessary in order to translate the conversation into a more familiar plane of sports discharges and ranks. This, of course, is purely our, Russian standards, but let's look at the results of Stuart from this side. At least of interest.

Below I cite a table of standards for paeerlifting for men (the sum of three exercises).

Associate the number of repetitions with a certain training target. It is believed that 4-6 repetitions develop force, 8-12 - muscle mass, and 15-20 - allow me to burn fat, i.e. dry. Alas, not everything is as simple as it seems at first glance. The first two bands can really give an increase in strength and muscle volumes, respectively, however, from 15-20 repetitions and more - you will not get a cherished relief. First of all, it should be remembered that the percentage of subcutaneous fat is largely determined by non-training and exercises, but a diet. It is the nutrition that allows you to adjust the amount of fat in the body. A small shortage of daily calories - only this will help you get a relief musculature, and nothing more. With the theoretical and practical point of view, there is no number of repetitions that will allow you to burn fat. As soon as you take in the hands of burdens, aerobic work turns into an anaerobic, even with the marvelous weight of the shells. Anaobic reduction of muscle fibers is due to various energy resources. Creatinephosphate and ATP are initially consumed, then glycogen is connected to the process - stored glucose. Its cleavage causes a byproduct - milk acid, which in excess accumulation contributes to the oppression of the work of the muscles and the neuromuscular signals of entering them. That is why a person is not able to perform a huge number of repetitions with a relatively large weight. Because the acidification of lactic acid, which leads to temporary capacity. This fact refers to any burden. Even dumbbells weighing 1 kg over time will produce such an effect, but for this you will have to perform a little more repetitions, from 50 to 150 or more, depending on the athlet training. Love burden is an anaerobic work, and it is strictly limited in time and possible only Thanks to glycogen reserves, ATP and CRF. Oxygen is not needed here, as a result of which this process is referred to as the "An" prefix. The erroneous cutting of muscles occurs largely due to the oxygen, which we inhale our lungs. Oxygen allows you to produce a huge amount of ATP, but it does not have a high delivery rate. Roughly speaking, muscular intensive work with burdens requires a huge number of resources that must be mobilized in a timely manner. Oxygen does not correspond to these criteria, since the body needs time for its delivery. All this is not just necessary. The fact is that fat molecules can only be cleaving under the action of oxygen - there is ordinary oxidation with energy release. That is, no oxygen - no oxidation. Consequently, any anaerobic work with burdening cannot spend fat by definition, and this is really so. There is no reason for the repetitions in no way, since muscle contractions occur due to the anaerobic resources of the body. But the stereotypes do not arise from scratch. Indeed, the training for 15-20 repetitions can help in drying the body, but the burning of fat will not occur in the training, but during regenerative processes.

To gain relief, it is necessary to observe a small drawback of calories in the diet. Such actions can easily burn your muscle fibers, since in the conditions of energy deficit, they are a kind of ballast. In order for this not happening, you need to increase the general tonnage of workouts, i.e. In the literal sense, the number of raised rods. Mass as an example of the bench rods lying. Suppose on 10 repetitions of the athlete can squeeze the rod weighing 100 kg. It performs 4 working set, it is: 10 * 4 * 100 \u003d 4000 kg - a tonnage of one exercise. At the same time, with a weight of 70 kg, it can perform 15-20 repetitions in the same 4 approaches: 15 * 4 * 70 \u003d 4200 kg. As you see, the total load on the entire 200kg is greater than the multi-penetration training. Thus, the muscles perform more work, as a result of which the body is forced to take care of muscle fibers. Also, this type of training spends more calories, therefore, their total daily quantity may be higher, i.e. Observe the diet becomes easier. In general, it can be said that 15-20 repetitions are needed when body drying for the so-called relief, but it is necessary to remember: a decrease in the percentage of subcutaneous fat is an integrated approach, and the training of this format does not burn fat.

The number of approaches and repetitions in the exercises is a fairly frequently asked question in various bodybuilding forums. Professionals have long learned how to properly select approaches and repetitions, so that a similar issue is usually interested in newcomers. In general, this is a very controversial question that understands many Bodybuilding books. Every author has its own opinion on this matter, today we will express our own.

There are two global opinions about approaches and repetitions. One of them is classic, developed over the years of training of many athletes; Other - scientific, more modern. You can read about them. But for a deeper understanding, we decided to write this article - consideration of the myths created around the choice of the number of approaches and repetitions.

Repetition - performing movement on a given trajectory with controlled observance of phases exercise.

Seth (approach) - the session of the exercise in which repetitions are performed.

Myth number 1: All exercises need to do 8-12 repetitions for the approach.

This amount is ideal from the point of view of muscle mass.

The origin of the myth: In 1954, in one of the works of Yana Makvin (a well-known doctor of medical sciences and a bodybuilder), it was recommended to perform in 8-12 repetitions for an approach for effective muscle extension.

Denial: Such a number of repetitions keeps muscles in medium voltage, which does not allow them to maximize them.

Scientific point of view: Higher voltage occurs during heavy weights, it is they who stimulate muscle growth. If you look at the other hand, the total time, during which the muscles will be tense (a large number of repetitions) stimulates the structures around muscle fibers, which increases their endurance. A variant with the number of repetitions from 8 to 12, something average between voltage and weight. But if you constantly work with so many repetitions, you will not give the muscles a high level of voltage that you get only if you work with big weights.

Outcome: Variate the number of repetitions with different scales.

Myth number 2: In each exercise, there should be 3 approaches.

With such a load, you will always progress, it simply makes no sense more.

The origin of the myth: In 1958, in one of the reports of Thomas Delhlorma, it was stated that 3 approaches of 10 repetitions would not differ in efficiency from 10 approaches of 10 repetitions.

Discover: it is not true. Believe me, your muscles do not care about the magic of the number "3". You should know only one rule: the more repetitions in the approach, the less approaches. That is, in general, the number of repetitions remains approximately the same, only the number of divisions on the sets changes.

Outcome: Average weight? - 3 approaches of 8 repetitions. Do you work with big weight and make 3 repetitions? - Perform 6 sets.

Myth number 3. You need to perform 3-4 exercises for each muscular group.

Only so you will qualitatively load a specific muscle.

The origin of the myth: the postulate of Arnold Schwarzenegger (1966).

Discover: The same Arnie said that each exercise needs to be performed 8-12 times in 3 approaches. After the averaged calculations, almost one and a half hundreds of repetitions per muscular group goes. If you are able to withstand such a load - you have cherturite. It is better to make training less voluminous, but more efficient. Especially by working on such advice, your training will take a lot of time, not everyone will stand it.

Outcome: Stop on a digit to 50 repetitions (maximum) for each muscular group. Make 1-2 exercises on the muscle group, but with the correct download. You and do not want to do more)

In this article, we began to learn how the question about the number of approaches and repetitions of exercises. The question is very important when building a training plan. You have already figured out something that, considering popular myths. To find out how many repetition and networks do it. Do you read the continuation of the article.

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