The word set in training came from English is a synonym for the word approach. Summarizes the specific number of repetition exercises. Repetitions are broken up among themselves by the time of respite between them. The essence of the task is to exhaust the muscles to the conclusion of the approach.
What is the set in training? The goal is to establish a clear number of approaches you need to do. The number of necessary approaches will vary and depends on the goal you set.
The organization of training processes is inherently associated with two concepts:
- Approach (set)
How important is the correct calculation
Correct calculation of the number of repetitions is the primary task at the beginning of training. Without accurate calculations, you are threatened with oversaturation training. Than it is harmful? Any overtraining is already bad and in sports too. In each person there is a specific energy limit, calculated for the regeneration of muscles, using this limit, there is a risk of remaining in progress or worse, gradually lose strength and already formed muscle mass. That is why it is necessary to accurately do the number of repetitions, which was put in the form of the original task. This will allow you to economically and purposefully spend time, provide protection from unnecessary damage.
Quantity required for use
The first approach in training should be directed to warming up the muscle mass. It should consist of 10-15 repetitions, the working weight will be half of the maximum permissible, which you can do once. Repeat, designed for warming up, will prepare not only muscles, but also bone connections to a more serious load.
- Purpose: power trainings;
- Number of approaches of movements per group of muscles: 1;
- Number of repetitions in the set: 1-5;
- Weight: 85-100% of the maximum permissible, at a time;
To carry out the greatest number of approaches with a large mass is necessary to strengthen the nerve tract of the torso. If your goal is to gain strength, and not just look like a strong person, then this kind of training is for you.
- Purpose: the growth and increase of muscles ;
- Number of approaches: 4;
- The presence of movements on the muscle group: 3 (possible additive, additional approaches, with the training of the legs, the set of training the back or chest);
- The presence of repetitions in the set: 6-12;
- Mass: 70-85% of the maximum allowable, at a time;
The necessary number of repetitions required with an increase in the musculature is directly determined by the part of the torso that you are pumping. A large set of muscles, like the back, will master 12 approaches (including a variety of exercises) and not rarely and more. This is really due to the fact that the back is not the only muscle such as: triceps ( exercises on the triceps or how to pump the triceps ), but covers several groups of muscles (supraspinatus, lumbosacral fascia, etc.). Given this number of erectors, it becomes possible to do more repetitions without fear of re-training. Single muscles of the triceps or the biceps are much quicker tired. For example, when dealing with the intensity of a small group of muscles can be “grind” after 8-9 sets. Now you understand what a set is in training.
Efficiency or endurance:
- Purpose: movement to increase efficiency;
- Number of approaches: 4;
- The presence of movements on the set of muscles: 3;
- Number of repetitions in the set: 12+;
- Mass: less than 70% of the maximum allowable, at a time;
Performance is extremely important for people involved in sports, especially for people involved in track and field athletics cycling and many others. Workout exercises are the most important for training people, as it reduces muscle pain after exercise and regression from lactic acid . Apply mass less than 70% of the maximum time. The number of repetitions is required from 2 to 3, without respite in the gaps.
Dropping unnecessary kilograms:
- Destination: dropping unnecessary kilograms;
- Number of approaches: 2;
- Presence of movements on a set of muscles: 1;
- Weight: 70-80% of the maximum allowable, at a time;
Any additional move is less useful and useful than the preceding one. A short complex, containing only 2 approaches, is enough that the musculature will experience real stress and activate its growth, which will happen together with the burning of excess fat reserves. Before the main workout, you can make an additional, warm-up move. To achieve the best result, we recommend using the most intensive training.
So, as you have already understood the set, the repeated approach in each lesson, fulfilling one, with one movement without respites. Suppose a person has sat down more than once, and ten at a time this will be a set or approach.
In no case can we ignore the possibility of increasing the saturation of exercises. The thing is that the more we strain our erectors during the exercise, the longer and faster will the body recover (recovery after training) and the mechanism of adaptation to new loads on the body will soon start.
After he feels a considerable fatigue and realizes that the crisis has come, we are completely unprepared for the new tasks posed to us, which we need to live. In general, the process of getting used to the new power loads has always been associated with the survival of ancient people in extreme conditions. For this, it is necessary to use all the forces to increase the biceps, triceps and other groups. There are two methods of intensive workload on the body, in which all reserves are used.
Methods of physical activity
Incomplete repetitions. When you are literally abandoned during intensified employment and the body refuses to make the next move, the brain continually sends muscle impulses. But the muscle is completely gone, and you can do a few more repetitions. It will look like this: do 10 precise jerks and add a couple of partial, for how long, enough strength.
Negative repetition. Your muscles work, not only when we get up while squatting, but when we sit down. At that, it’s not fast enough to sit down, maybe even when there is almost no force left. On the example of raising the bar, let’s explain what a negative repetition is. It is fashionable to use training sets for girls.
Take a little more work and do 8 approaches at the limit. After that add 2-3 more movements using the chitening , we bring the bar to the chest with a sharp over the force of the back and legs. But lowering is much, much slower with control. The negative phase of the action will take at least six seconds.