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It's a strength training series
Table of Contents
1. External load and number of repetitions
The intensity is determined by the percentage of maximum weight, which in turn informs us about the external load. Source: thepinnacleselfdotcom.files.wordpress.com/2014/04/optimum-rep-set-chart.jpg blb (3.06.2019) Of course, when we apply a load of the order 8090% CM, we can usually do 24 repetitions. Additionally, the range of 1020 repetitions is usually done with a load that is 5075% CM. However, there are many factors that usually also affect the number of repetitions of sports. Of course repetitions are usually only proportional to the weight of the main body when performing the exercises or exercising the strength and power of the other body, as well as to the amount of repetition that is usually performed on the same body after performing one of the same weight and the weight, and these two exercisements can be performed at a relatively low level.2. One series is not enough
OR we do 1 series after the main series: 4 series, 4 repetitions, about 88% CM, 1 series, AMRAP (as many reps as possible), about 70% CM. The second solution can have a positive effect on both strength gain and target muscle growth in an exercise. It's hard to disagree with this statement, but there are solutions where we use one main series, but one of these progression styles is back-off.3. More series gives a better effect
In the first case, the amount of stressor will be insufficient, which will not result in improvement. Unfortunately, this statement cannot be accepted. In the second case, too much stressor may result in an inefficient overload. The serial number should be appropriate, not too low, but also not too high.4. Is there any need for moderation in the number of runs?
Fatigue increases even several tens of hours after training (648 h), but there are also regenerative processes that take more than 72 hours and depend on the amount of work we do during training. Our body needs time to rest and, above all, to adapt, which in strength training is not only within the movement apparatus but also within the neurological field. Therefore, when determining the volume, the frequency should also be taken into account. If we do a given exercise or movement only once a week, then we can assume a slightly larger number of series levels.5. Choose a language English Polish:
In the case of wave periodization, the number of rounds may fluctuate between 1015 and 1020 for a given movement, taking into account different variations of the same exercise and the different nature of the work. Usually in strength training, the weekly series number consistent with the principles of linear periodizations may be at the level of 36 for each exercise. As I mentioned earlier, the series number may be in the range of 212, depending on: training phase, advanced strength training degree, applied training, periodic training, training process, training regimen, training philosophy frequent training, training methods regular training rounds multiple training rounds.6. The number of rounds and the number of exercises
One of the key dependencies to keep in mind is that when the intensity (% CM weight) increases, then the volume (number of exercises, number of sets) should decrease. In the strength-building process, we don't need 10 different exercise movements. Some plans assume only 12 exercise week for each movement. Keep in mind that intensity is almost maximum, so the volume should be reduced to what is needed. There is no one-size-fits-all definition of this dependence because it affects many factors and disruptions in the training sequence.7. Does it even matter when to increase and when to decrease the number of runs?
Below is an example chart illustrating the relationship between volume and intensity. We can increase the number of series during the accumulation phase or when our goal is to induce muscle hypertrophy. If our objective is to increase the load, then we should gradually reduce the volume. Source: Sumner B., Understanding Volume, jtsstrength.com/understanding-volume/ (3.06.2019).8. Maximum strength training specifications and series number
There are, of course, other types of strength, but the development of maximum strength is the subject of this article. Multi-stage exercises using low- and medium-volume exercise supplemented by auxiliary exercise are the basis for most strength-building plans. It is precisely this large number of factors that make strength building a complicated process. Maximum strength is to determine the strength that can be produced by the nervous system during a maximum stress. In conclusion, a training program that is not based on strength training is, as opposed to a lack of strength training, a complex problem.
