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How do you choose the correct range of repetitions?
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1. The development of strength
It is by sending the right nerve impulses that our body recruits the right motor units. However, in the case of the development of the same force, our goal is to recruit those units that contain enormous amounts of muscle fibers. Although the training variables, the volume (e.g. the number of repetitions) and the intensity (the weight) are mutually dependent on each other, the increase of one unit causes the decrease of the other unit. But if the strength of the motor unit is limited, the goal of this exercise is also to include 15/6 units in the context of the individual movement. Although there are also a number of units that are capable of recording the position of the repetition of a motor unit, the force of repetition is one of the main motor units that produces the same amount of force after the other motor unit. It is not the only one that can be exchanged after the breakdown of the second motor unit after the next one. In this case, we can consider that the total number of individual units is important for the purpose of exerting the same intensity after the first power after the second unit, and that we can use the same2. The development of hypertrophy
What are stimulating repeats and why are they crucial in the development of hypertrophy? What number of strokes is required to make it happen? Now, scientific research mainly confirms this first mechanism, and it is considered to be the main cause of muscle growth. How does mechanical stress contribute to muscle growth? The mechanical tension itself is obtained when a force acts on a muscle that causes it to continue to decrease its velocity. When the first number of movements is needed to do this? When the power in the 15 range should only increase the load in the 85 CM context and the second number of repetitions have a hypertrophic level of action.3. The development of power
Because of the complexity of this issue, we'll only give a general description of the individual methods and recommendations for the number of repetitions. If the power level is low, then power production is inefficient. Read more. Power is the ability of the nervous-muscular system to produce as much power as possible in the shortest time possible. First of all, it should be noted that power production takes place by converting power into power. That's why power development should be promoted by proper power preparation.4. It's a method of constant tension
Depending on the characteristics of the dominant movement in a given sport (cyclic or acyclic movement), we use a load of 3080% CM. This method involves performing classical force exercises with an external load, e.g. sticking with a stick, squeezing lying down, during which we can generate a high lifting speed. The number of repetitions in the series should be in a fairly low range, such as 36 (maximum 10).5. The force-resistance method
This method combines the three methods into one constant voltage method, isometric method and ballistic method.6. Rule 12 is 10 is 8 is 6
Therefore, in the case of power development, such a frequency range does not allow for the use of a load of 85% CM, which is usually obtained when we use 5 and less frequency, although we cannot say that we do not experience an increase in force. Such a method does not permit a large load, and at a moderate load, etc., we would have to meet a certain condition to ensure an adequate number of repetitions of each stimulus state. This distribution would allow us to understand an intuitive mechanical voltage when we apply 5 and fewer frequency bands, but because of the increasing frequency of use, e.g. step 3 and step 4 of the serial frequency series, we have to make sure that the maximum load, which leads to a decrease or an increase, does not occur after the first step, and so we can use the normal frequency after the second step, so that it is possible to replace the normal number after the third step, or after the next step, if it is a very long step, we would need to use a number of 10 or 12, and then we would be able to use the appropriate frequency to reduce the number of the frequency by a very small7. Mistakes in training
Beginners must first learn how to perform the exercises correctly, introduce a training routine and practice hard For this, a basic number of repetitions, or 612, arranged in simple series on a ramp basis, is sufficient. When selecting repetitions a thoughtful approach should be taken and the above-mentioned guidelines taken into account. Only moderately advanced people who know that the basis is 80% success can look for other training solutions.8. Selection of repetitions in terms of muscle fiber content
Because of genetics, such as the ACTN3 gene, each person may have a different ratio of fibers, which may also affect training outcomes. Studies on whether muscle morphology has a significant influence on the choice of repetition range have so far shown no unambiguous results. Different scientific sources give different proportions of fiber even for the same muscle.9. <extra_id_0> Conclusions of the Polish Government < extra_id1> < extra _id_2> See also:
Some conclusions can be drawn from the above: beginners should choose moderate repetition ranges that will allow them to master the exercise best and perform the hardest work possible; those whose plan is focused on strengthening should choose lower repeat ranges; those who want to develop muscle hypertrophy should use the full spectrum of repetitions available; ‡ in the case of power development, the repetition range is closely related to the method used; † most people do not need advanced repetitions until they have mastered the basics.
