Confused about how many sets and reps to perform when weightlifting? Depending on your overall goals each individual should follow a different training application for lifting weights. Here are the different training applications and recommended repetitions and sets for each....
Endurance Training: In endurance training the goal is to try and maintain the intensity throughout the workout and reach your functional capacity. Perform 12 or more repetitions and 2 to 3 working sets.
Hypertrophy Training: This type of training is recommended for those who are trying to tone and gain overal muscle definition. Hypertrophy training is an overall increase in each individual muscle size. Generally perform 6 to 12 repetitions and 3 to 6 sets.
Strength Training: Strength training is recommended for those who are trying to increase overall muscle size, strength, and force. Perform 6 or fewer repetitions and 2 to 6 working sets. Lift 85% or more of the maxium weight you can lift.
Power Traning: Recommennded for those who are trying to gain maximal muscle growth. Train doing 1 to 2 reps using the maxium weight capibility and perform between 3 to 5 sets.
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