The training with the weights in bodybuilding is a very difficult process. This process needs good planning and targeted action. Every athlete, especially the beginner faces in his practice with a significant number of disagreement about the which number of repetitions will be more effective in the specific exercise. Let's talk about this in more detail.
In fact, one of the main reasons for muscle growth is microtraumas received during the training. And you cannot clearly say how many repetitions will be optimal for the appearance of microtrauma fibers of a specific muscle. It is necessary to approach the issue from the other side.
TimeIt is important not the number of repetitions but the time during which the muscle has the intensive load. As we have already said, for fast muscle fibers the 7-10 second of active work is the most probable interval of the formation of microtraumas. By the way getting microtraumas minimized after 30-40 seconds of intensive activity.
The average duration of the set should be in the range of 7 to 40 seconds. However, in 7 seconds it is very difficult to have the maximum effect on the muscle but and in 40 seconds will not give you the maximal energy consumption. Actually, the optimal influence is achieved from the set with the duration in 20-30 seconds. And the number of repetitions depends on the given interval.
Physical exerciseAfter all of these, there is a number of disagreements about the number of repetitions. Bodybuilding has a wide range of exercises with the different technique and amplitude of movement.
It is possible to do 6-8 repetitions in squats with the barbell during 20-30 seconds. In this way, it is important to have the interval in 20-30 seconds and to manipulate with the different techniques of exercise.
Also, don’t be always guided by the above conclusion because or muscles have the fast fibers and slow fibers. Only working through all types of fibers it is possible to work out a muscle. Because of that a lot of bodybuilders practice long sets.