Which is better: increasing your weight or the number of repetitions

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Group fitness classes typically use light weight and high reps. In the gym, on the contrary, they work with a lot of weight, but the number of approaches is significantly reduced. What's the difference between 50 10kg squats and 10 50kg squats? And in general, how does the number of repetitions affect our fitness?

The general picture is as follows: take a small weight and do a lot of repetitions - you dry; if you take a lot of weight and do few reps, you work on volume. But not everything is so simple …

• 1 to 5 reps - the lower range, which develops physical strength (high weight).
• 6 to 12 reps - the middle range, which is mainly associated with an increase in muscle volume (any weight).
• 12 to 15+ reps - any exercise, repeated over 12 times, develops strength endurance (medium and low weight).

Few reps + heavy weight. Strength development

A small number of repetitions in one approach with a large weight develops strength. Findings from a study published in the Journal of Strength and Conditioning Research show:

If you want to develop strength, your method is low reps + high weight.

Another study of strength training for weightlifters showed that not only our muscles, but also the central nervous system, that is, muscle memory, are responsible for the ability to lift weights. Trainer Greg Nuckols believes that fewer reps combined with more weight helps our nervous system remember how to use muscles most effectively to lift weights.

If you are using your maximum weight or 90% of it, do one to three reps per set. Reducing the weight allows you to increase the number of repetitions: at 50-60% of the maximum weight, it is recommended to do up to 10-12 repetitions.

Pauses between sets should be from two to six minutes to restore reserves. The optimal number of repetitions in one approach is from six to 12.

Lots of reps + low weight. Strength endurance development

High reps without weights or using light weights will increase your endurance.

Muscle growth is due to many factors, including mechanical tissue damage, mechanical stress and metabolic stress. So you can also increase the volume of muscles with a small weight, but for this you have to do very, very, very many reps. In fact, it is much easier to take on more weight and not bring yourself to exhaustion.

By doing a lot of reps with light weight, you develop strength endurance.

For example, when working with a weight that is 25% of the maximum, 47 to 120 repetitions are performed.

Is it any wonder now that those who switch from group fitness classes to the gym are not able to immediately take on a lot of weight, and those who are engaged in a simulator with a large weight cannot withstand the number of approaches that are usually performed in group training. even with a weight, three to four times less than usual.

But in any case, regardless of weight and number of repetitions, if you want to achieve results, you have to work at full strength.

Ideal training option

Many balance coaches design a program to include maximum strength training and endurance training.

Example 1. Linear

• Day 1:10-12 reps in one set.
• Day 2:6-8 reps in one set.
• Day 3:2-4 reps in one set.

Example 2. Cyclic

• Week 1: 10-12 reps in one set.
• Week 2: 6-8 reps in one set.
• Week 3: 2-4 reps in one set.
• Week 4: 10-12 reps with increased weight in one set.

If you want to move to the next level, then you need to increase the weight, the number of approaches, or both, but you need to do it right. It is advisable to consult a trainer!