If you want to start strength training, know how important it is to know how much exercise on a muscle you need to do. For good rendering, it’s up to you to decide whether you work out at home or go to the gym and use a variety of strength machines, along with proven advice from a sports coach.
Although Anyway, I will share with you here a few important points regarding bodybuilding that will help you in your fitness project.
Principle of Muscle Hypertrophy
Muscle hypertrophy is the reaction of muscles in response to the stresses to which it is exposed. During exercise, the muscles are stressed by the various exercises performed. It is only natural that the muscles will try to adapt to this phenomenon and try to realign themselves in the face of the many limitations it supports.
In short, our body will begin to build new muscle tissue in order to respond to the aggression it undergoes at the muscle fiber level. You should be aware that hypertrophy diverges depending on the movement of the body. In fact, there are 2 types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy.
- We are talking about sarcoplasmic hypertrophy When sarcoplasm, which is a fluid of muscle fibers, increases in size. This fluid stores the energy our muscles need to function properly. With this type of hypertrophy, the goal is to first exhaust the sarcoplasm so that it starts looking for new energy sources in neighboring cells. As a result, it will increase in volume and strength. This phenomenon is highly prized by the bodybuilding community because the calorie supply will be greater than before.
- Regarding myofibrillar hypertrophy , then these are “Development acts that we see in muscle fibers. This is the goal of all bodybuilders and bodybuilders. Thus, when it happens that the myofibrils that make up the muscle fibers acquire volume, we notice that they multiply and their size increases. Thus, the muscle structure of those involved in bodybuilding changes during training. Specifically, the principle of hypertrophy is that muscles become stronger and larger in order to better understand and manage potential injuries and injuries.
To use the enlarged muscles, the number of repetitions for each exercise must be increased regularly. Then choose the ideal weight that will allow you to complete the set number of reps, not just another one. Ideally, do 8 to 12 reps.
If you still have a lot of energy after these reps, feel free to add more. In fact, you should be nearly on the flop after every rep.
If the exercise is too easy, in the next series you should increase the load.
Finally, the goal is to deplete the muscles at the end of rehearsals. Also, you should stop when you feel that you are becoming less effective in your performances than in previous rehearsals. This is why the number of episodes should not be exaggerated.
How many exercises, series, reps per muscle: my advice
Then the question arises, how to work properly? If you are a beginner, I advise you, as a first step, not to exceed three rows for small muscles and four for fat.
Gradually, you will be able to do up to 7 sets per muscle, depending on your goals and training program. Remember to take 1-2 minute breaks between sets. In fact, intense muscle work leads to muscle damage. Consider respecting cooldowns to be successful in the next streak and progress.
When it comes to reps, it all depends on your goal:
- If you want to build strength, do 1 to 5 heavy repetitions (about 90% of your max).
- If your goal is to gain muscle, do 8 to 12 moderate reps (about 70% of your max).
- If you want to improve your muscular endurance, do at least 15 reps with a light load (about 40% of your maximum).
Finally, the amount of exercise depends on your goals, but I recommend that you do at least 4 exercises for large muscle groups to work in different areas; and do 2 or 3 small muscle exercises.
What are group lessons for building muscle?
And for the basic cardio-oriented (dancing, zumba, etc.), we see renewed interest in muscle building classes in sports clubs. The most popular is by far the body pump, which is also closest to bodybuilding.
In this type of course, we usually work the whole body, reproducing bodybuilding movements with weights and dumbbells, but without really worrying about the number of exercises and reps, as we could see above. We even tend to push you to do whatever we can to tire you out.
But is it so effective? It all depends on your goal! Due to the number of repetitions per muscle and the intense side of this type of exercise, you will not be able to carry out the same heavy load as during traditional bodybuilding, and therefore the increase will be less.
Conclusion, if you prefer to sculpt your body without having to gain mass, that’s ok! But if your aim is to increase the volume, you will have to work differently. You can certainly keep taking fitness lessons if you like it (and it’s very good for your cardio!). But you should consider alternating with more focused activities.