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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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The date: 2016-08-12 Views: 65 024 Grade: 5.0 Now I will tell you about such an interesting and rare method as the method of one approach. What it is?

The method of one approach is that you do each exercise in just one working approach, but until complete failure.

What does it look like in practice? Well, for example, you want to work out your back today. Usually (for example) on the back you do 3 exercises:

• 3 sets
• 3 sets
• 3 sets

But if you suddenly decided to shake your back using the method of one approach, then it would look like this (it would take the same amount of time and effort):

• 1 set
• 1 set
• 1 set
• 1 set
• 1 set
• 1 set
• 1 set
• 1 set
• 1 set

Of course, I did not give an example of the entire workout, but only one muscle group. Agree, looks much more interesting? I think you get the gist. Let's now look at the advantages of this method.

Benefits of the One Approach Method

1. More inclusion muscle fibers. Having done 3 approaches to failure different exercises, but aimed at the same muscles, you will include more muscle fibers in the work than if you did one exercise 3 sets. This means that there will be more stress on your muscles and they will grow in size and strength more easily. 2. This method makes your workouts more varied and not boring. Cause you'll do some times more exercise for one workout. Yes, and you will agree that doing several identical approaches is pretty boring. 3. For those who put less weight on the first working set with the words: “This is so that on the last set I can do the right number of repetitions” - now you can forget this fear of yours. After all, you no longer have the first and last approach. Each approach is the last one! And you have to get the most out of it!

Cons of this method

1. Poor fit for home use. After all, a greater number of different exercises requires the same large number of different equipment. 2. At the beginning of each such workout, you need to do well. The fact is that with this method you should have almost no warm-up approaches. They can only be in some basic exercises. If you spend time on a warm-up approach in each exercise, then this will reduce the effectiveness of the workout and drag it out a lot. Therefore, do a good general warm-up at the beginning. And you can still do 1-2 warm-up approaches before each first exercise in the chain of exercises for one muscle group. For example, you are going to swing your legs and your first exercise is a squat with a barbell. Here in front of him, you can do 1 - 2 warm-up approaches. You need to understand that after squats your legs are already stretched and there is no need to stretch them before the rest of the leg exercises. The same is true for other muscle groups. 3. It follows from the above point that this method is not suitable for beginners. To immediately hang up the working weight, you must be very good. That is, you should already thoroughly study your physical capabilities. 4. You must be able to. That is, in such a way that you can no longer do one more repetition under any circumstances. This is a necessary condition this method. Without this condition, it loses its effectiveness. 5. You will have to constantly collect and disassemble shells after each approach. Not everyone loves it.

Combination with other methods

. It is with him that this method is best combined. One approach to failure - 2-3 minutes rest. Then again one approach to failure, but another exercise. . It is also an option. Accordingly, each superset should be done in one approach. Then - a new superset. . It is better not to combine with him. First, circuit training usually consists of 7-8 exercises and 5 circuits. It turns out that each circle you have should be from new exercises. You just don't remember the sequence. You can, of course, write it down. In general, it is theoretically possible circuit training do this method, but it will be at least inconvenient, and you should be almost alone in the room. . It is also better not to combine with it, for the reason described in the circular method. It will also be extremely inconvenient to keep so many simulators and equipment under control. . It can be a good combination. 5 - 8 exercises one approach per muscle group, then 5 - 10 minutes of cardio. Then 5 - 8 exercises for another muscle group and again cardio. But I just gave you an example. In general, combine this method with split, combo, and supersets.

Remember, in our previous article, we considered theoretical issues in determining the number of sets and repetitions. So, I decided not to put things off indefinitely and wrote its continuation. In this post, you will learn about two (and one more, my favorite) methods in determining quantitative indicators training process. We will analyze everything piece by piece, and as a result, you yourself will decide on the option you like and learn how to display similar numbers, and even without resorting to help personal trainer, i.e. without throwing money away :).

Sit comfortably there will be a lot of interesting things, let's go.

Number of sets and repetitions: so how many after all?

For those who have just joined us (or just in a tank), let me remind you, the first part of the article is here:. And here's where we start the second one...

As I said earlier, the numbers regarding the number of approaches and repetitions have long been known and they look like this: (see picture).

… where, under the figures, such functional indicators as development are indicated:

1. maximum strength;
2. strength, speed and power;
3. functional muscle hypertrophy (sarcoplasmic, SG);
4. structural muscle hypertrophy (myofibrillar, MG);
5. endurance (including as the ability to train for a long time).

Note:

SG - associated with an increase in the size of the non-contractile part of the muscle;

MG - increase in the contractile apparatus of muscles (number and volume of myofibrils).

This is the so-called common extended (American version) template for the “dosage” of approaches and repetitions. Russian version, which is most often handed out and advised to everyone who actively visits the gym, looks like this (see picture).

As can be seen from the figure, for the development of strength, it is necessary to perform 1-5 repetitions per set. Here you can use Weight Limit projectile and perfectly stimulate muscles to grow due to MG. Number of repetitions in a range 9-12 time, it is best for the SG. As soon as the number of repetitions exceeds the mark in 12 times, processes muscle hypertrophy decreases and anaerobic endurance begins to develop.

It is believed that if you want to become as big as possible, you need to balance between two types of hypertrophy and work out both types of fibers. (fast/slow), which means that the set must consist of 6-8 repetitions, all of them (approaches) should ideally be 3 . Beginners are usually advised to "job" in the gym for 3 once a week and train the whole body while doing 2-3 exercises for each muscle group. All you need to do 2-3 approach to 10-15 repetitions. All this will allow you to pump well a basic level of physical activity and prepare the body for more serious stress in the future.

So, as for the standard scheme for the number of sets and repetitions, there is also a scientific and intuitive one, which I consider the most adequate and correct, and which I will teach you at the very end.

And now let's consider scientific approach regarding the question of the number of approaches and repetitions, so let's go.

Recently, wandering around the Internet in search of new research in the field of bodybuilding, I stumbled upon one authoritative foreign resource on an interesting study related to our topic today. It said that there were unequivocal answers regarding the ideal number of repetitions and repetitions for maximum results. Just his calculations, I will give further.

Note:

The study was conducted on both beginners and advanced athletes, so its results are valid for these categories.

Let's start with…

BEGGINERS

No. 1. Number of approaches.

The study found that newcomers (work experience up to 1 of the year) should work with more repetitions and less weight. For the approach it is necessary to perform from 12 before 15 repetitions. This amount allows you to develop the power of adaptation of the nervous system to the load. Lifting weights teaches the nervous system how to quickly and efficiently turn on the right amount of “correct” muscle fibers to lift the weight. Using a high number of repetitions allows the nervous system to get more practice in this matter, since. it must control every repetition that is made.

The study says that in order to get good "bulk" results, beginners should perform about 3-4 sets for each part of the body. Those. must be carried out 3 set of one exercise for each muscle group.

Moreover, it should be borne in mind that this one exercise should be basic or conditionally basic - not a single muscle group should be included in the work. Exercises such as: bench press lying on a horizontal (inclined) bench are perfect; shoulder dumbbell press; squats; barbell / dumbbell lift for biceps, bench press narrow grip on triceps. Given the low volume of exercise, you can do one workout at once for the whole body or divide muscle groups into 2 days (1 day - chest, hips, triceps, quadriceps; 2 day - back, shoulders, calves, biceps).

Note:

The best type of training is 2-3 day split (separation of muscle groups on different days).

Number 3. Training frequency.

Beginners should train each muscle group three times a week. They can split their split into two workouts, resulting in 6 days of practice per week. High-frequency training trains the beginner's nervous system faster and it adapts to work with iron at a faster pace. At first glance, it may seem that it is nonsense to do so many times for a beginner. However, at the heart of such a concept, “bicycle”, is one simple phenomenon - practice, i.e. the more often certain actions of the same type are performed, the faster the body learns them. Remember the riding of a bicycle by young children, the more often they “climb” on it, the faster they begin to ride.

With beginners finished, moving on to a more advanced level ...

ADVANCED

No. 1. Number of approaches.

For more advanced athletes (experience over 1 of the year) the greatest benefit comes from heavy weights and lower (unlike newbies) number of repetitions. Optimal for the development of strength and muscle indicators is the number of repetitions in a set from 6 before 8 . The principle of gradual overload is already working here, this is when the muscles have adapted to the weights and their re-training must be done with a heavier weight.

No. 2. Total training volume.

Studies say that the optimal number of sets is from 4 before 6 on each part of the body, i.e. that's three sets of two exercises per muscle group. by the most the best option is the choice of one main exercise for each muscle and one auxiliary (exercise help).

To basic exercises include: chest - barbell / dumbbell bench press; shoulders - vertical barbell / dumbbell press overhead; back - traction with one hand dumbbells to the belt, cable traction on the simulator; legs - squats or "cart" (platform leg press) with subsequent attacks; triceps - bench press on a cable simulator, bench press with a narrow grip, push-ups from the uneven bars; biceps - lifting the bar while standing or extending the arm with a dumbbell.

As auxiliary exercises, it is necessary to use those that are performed in a similar manner to the basic ones and prepare it for the main work. Examples of such “assistants”: chest - butterfly on the simulator, bringing hands together in a crossover; shoulders - lifting the neck to the chin; legs - extension in the simulator while sitting: triceps - extension on the block with a handle, etc.

Number 3. Training frequency.

Advanced athletes should not train a muscle group more than twice a week. Nervous system such people are already adapted to the loads and therefore the increase in strength (and as a result of muscle mass) occurs due to the adaptation of the muscle fibers themselves. Heavy weights and more sets take a heavy toll on the body and therefore need more time to recover. During the recovery period, increased regeneration of muscle proteins occurs and the muscles become larger and stronger.

Actually, we also finished with the advanced level, now let's sum it up ...

Global Output

The research results presented here tell us which "number chips" work best for most athletes, but that doesn't mean that these recommendations will work best for you. Try the proposed calculations in practice and fix the result. If it's positive (there is an increase in strength / muscle mass) then use them often in your training program, otherwise change any “variables” and try again.

So, I laid out everything I knew on this topic, now you just have to re-read everything and draw a conclusion, and it’s simple - listen to your body and determine the required number of approaches and repetitions yourself. Well, in order to do this as correctly and efficiently as possible, and indeed, in order to once again “settle down” all of the above information, remember the following tips:

• do not adhere to any standard clichés, just take it, try it, fix the result and adjust the numbers depending on it;
• include in your training program work in the entire range of “repeat” (e.g. Monday - 5 ; Wednesday - 15 , Friday - 10 repetitions);
• focus on such extreme ranges of repetitions: 1-3 - development of maximum strength; 4-10 - simultaneous increase in muscle endurance and strength development; more 11 - sculpting / fat burning;
• be guided by such extreme ranges of approaches: work on relief - 2-3 ; weight gain - 3-4 ; development of strength 4-5 ;

It is also very important in determining the number of approaches and repetitions to answer simple questions for yourself: 1) how old am I; 2) training experience (level physical training) ; 3) body type.

Based on the answers, your logic and the above information, you can easily derive specific digital values, taking into account your body characteristics. They will be the starting point, in the matter of pulling the glands, from which it will be necessary to dance.

Actually, that's all for me, about three methods (standard, scientific, independent) in determining the quantitative indicators of the training process, I told you, so my conscience is clear :).

Afterword

Today we dealt with the questions - “whom, what and how much?” do in gym. I'm just sure that now you can easily answer this question, and not only for yourself, but also help your less experienced brothers in pieces of iron figure it out. Well, something like this, until we meet again, my dear, do not be bored!

PS. Unsubscribe comments, questions, wishes and other miscellaneous, I will be glad!

P.P.S. Did the project help? Then leave a link to it in the status of your social network- a plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

This is not a very common misconception, but I want to discuss it nonetheless.

This is partly true and therefore a trap awaits beginners here.

The fact is that 20 times per approach is effective only if the athlete gives all the best for this one approach, but does not go over the edge of overtraining.

And this fine line is very difficult to catch.

If you do not train a little, then the effectiveness of the exercise decreases sharply and we can assume that the training was wasted.

If you overtrain a little, then caring comrades will simply take you out of the gym, pale, exhausted, exhausted and vomiting.

Adepts (fans) of squats 20 times per approach put buckets all over the hall so that you don’t have to run far when you want to puke from overtraining after the approach. And it's not a joke.

Therefore, I do not advise any of the novice athletes to try this recommendation on themselves. At 99%, you will develop a persistent aversion to squats and deadlifts.

I want to draw attention to the fact that one of the now “fashionable” amateur bodybuilding gurus Stuart McRobert (author of the books “Think!”, “Think-2”, “Hands of a Titan”, etc.) insists on these 20 single squats and deadlifts. .), whose books have been actively distributed in Russia over the past 8-10 years.

I propose to take a closer look at MacRobert himself and consider whether we can trust his advice.

Who is he, this "fashionable" guru, and what can he do? What results did he achieve?

Let's look into this issue, because it is quite important. Agree, it is stupid to read a book, for example, on the craft of a bricklayer, written by a person who does not know how to lay out a brick wall of a garage.

In the book "Think!", fortunately, are better results Stuart McRobert. They are. Bench press - 120kg, squat - 160kg and deadlift- 200kg. In total, this gives 120 + 160 + 200 = 480 kg.

Unfortunately, Stewart's own weight is not indicated in the book, but we can roughly estimate it ourselves.

He writes that he has a height of 175 cm and, according to his method, has built up 25 kg of muscle. Thus, even if he initially, with his height of 175 cm, was a skinny 60-kilogram dystrophic, then having increased 25 kg of muscles, he reached a mass of 60 + 25 = 85 kg. And most likely 90-95kg. But let's stop at a minimum of 85 kg.

So, what does all this mean and why all these calculations and assumptions? .. This is necessary in order to transfer the conversation to a plane more familiar to us sports categories and titles. This, of course, is purely our, Russian standards, but let's look at Stewart's results from this angle. At least out of interest.

Below I provide a table of powerlifting standards for men (the sum of three exercises is indicated).

How many sets?
This issue is the subject of heated debate. Some experts believe that it is necessary to do one set, but perform the maximum number of repetitions, others advocate several sets and fewer repetitions.
I recommend that you use the classic proven way of doing exercises, namely 3 sets. Someone is better than 4, someone 2 approaches, but in general, 3 is the golden mean, which is convenient to navigate. The exception is newcomers. When you are just starting to train, it will be difficult to complete three sets at once. After 3-4 weeks you should increase the number of sets as your body gets more advanced.
While you are a beginner, you will need one exercise for each part of the body.

If you have an average level of training, you can break your workout into two parts (upper and lower for example). Each body part will require 2 types of exercises with 3 sets (6 sets in total).
If you are advanced, you should do 3 exercises per muscle group with 3 to 4 sets, for a total of 9 to 12 sets per muscle group.
Why 3 sets? Your power training should be within 30 to 60 minutes. In order to be on time, you must adjust the amount of exercise to this time. From a scientific point of view, your muscle fibers will not have time to work out as much as possible in one set. Besides, Scientific research showed that several approaches allow you to more activate the production of growth hormone and testosterone, which is very important for muscle growth and fat burning.
It should also be added that the larger the muscle group, the greater the load they can withstand.

How many repetitions?
The number of repetitions is mainly determined by your goals.

I recommend taking not a fixed number of repetitions (for example, 3 sets of 10 reps), but a range of 6 to 12 so that you have the opportunity to maneuver. For example, if you are doing a back exercise, then you can do, say, 9-9-9 (three sets of 9 reps) reps. Next workout will give you the option to do 9-9-10, then 9-10-10, then 10-10-10, and so on. Those. using this system you will be able to monitor your progress. When it becomes easy to do 12-12-12, then you increase the weight to such a mark that you can do 6-6-6, then again 6-6-7, 6-7-7, 7-7-7, 7-7- 8…12-12-12 etc.,
The biggest mistake is constantly repeating the same exercises for a long time using the same weight. If you are not having a hard time, then you are not achieving something new. Only new load makes you stronger

Will High Reps Help Me Burn More Fat?
In fact, a high number of repetitions does not burn more fat, because during training, fat is not burned at all. Yes, calories are burned during training, but fat burning occurs after training due to increased calorie consumption. The faster the metabolism, the faster the fat burns, and the metabolic rate depends on the amount of muscle mass. A large number of repetitions does not give the opportunity to increase muscle mass.

How much rest do I need between sets?
The break should be about 60 seconds. Sometimes up to 120 seconds for large muscle groups in order to have time to rest and recover.
The universal duration is 60 seconds.
If your goal is to increase strength, then the break should be increased to 120 seconds.
If your goal is maximum fat burning, then the break is reduced to 20-45 seconds, which adds an aerobic effect.

At what speed should I raise and lower the weight?
Do the exercises slowly and carefully. It usually takes 2-3 seconds to lift the weight and 3-4 seconds to lower it. Never make sudden, jerky movements. Shocks do not allow the muscles to be thoroughly worked out. Only a slow, even distribution of load is correct for muscle development. In addition, sudden movements can lead to injury.

What should be the intensity of the workout?
If you chose suitable weight, then the last two or three repetitions should be difficult to complete.
For example, 1-2-3 easy -4-5-6 normal 7-8-9 hard 10-11 limit 12 - impossible.

How do I choose exercises?
I believe that one of best books ever written in the history of bodybuilding is the "modern encyclopedia of bodybuilding" written by

Training method "10 sets of 10 reps" has been used in bodybuilding for years to break through plateaus and gain lean muscle mass. The method was used with great success by famous bodybuilders from the past, such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Even today, many elite coaches, such as Charles Poliquin, are proponents of this technique and use it on Olympic athletes when those need rapid increase pure muscle mass. I myself have repeatedly convinced myself of the effectiveness of this method. He never stopped delivering great results.

The "10 sets of 10 reps" workout has been tested by time and proven to be the best at increasing mass by wasting muscle fibers. To succeed in this technique, you need to choose the right exercises and weight. Rest between sets should last no more than a minute. Otherwise, all efforts will be simply useless.

The goal of the program is to use the same weight for all 10 sets, and perform 10 repetitions in each of the sets.. You will notice that as fatigue sets in, the sets become more and more difficult. You may not be able to complete all 10 sets of 10 reps. If this is the case, then start dropping the weight as soon as you've done a set of less than ten reps. Once you've done all 10 sets and all 10 reps each, it's time to increase the weight.

How many exercises should be used in the 10 sets of 10 reps program? Is it necessary to use other exercises if you did 1 exercise using the "10 sets of 10 reps" method? It is worth including a second exercise for large muscle groups, but it should be more isolation, and perform it with 3 sets of 10-12 repetitions.

Training program "10 sets of 10 repetitions"

WORKOUT #1 - LEGS

superset

• Barbell Squats 10 sets of 10 reps (no rest)
• Leg curls 10 sets of 10 reps (1 minute rest)

superset

• Leg extension 3 sets of 10-12 reps (no rest)
• Deadlift on straight legs 3 sets of 10-12 reps (1 minute rest)

Standing calf raises 10 sets of 10 reps (1 minute rest)

Barbell row to the chin 10 sets of 10 reps (1 minute rest)

Incline Dumbbell Raise 3 sets of 10-12 reps (1 minute rest)

superset

• Barbell Curls 10 sets of 10 reps (no rest)
• Push-ups on uneven bars 10 sets of 10 reps (1 minute rest)

NOTE: When starting a superset, you perform 10 reps on the first exercise, then immediately, without rest, perform 10 reps on the second exercise. Now rest for 1 minute. This counts as 1 set. After completing all 10 sets, move on to the next superset.

• WORKOUT #1 - Monday and Thursday
• WORKOUT #2 - Tuesday and Friday
• WORKOUT #3 - Wednesday and Saturday

However, this training frequency is best for endomorphs, people with slow metabolisms and faster recovery times.

Mesomorphs (naturally people with lean muscle mass and a low percentage subcutaneous fat) should be performed this program in the following way:

• WORKOUT #1 - day 1
• Rest - day 2
• WORKOUT #2 - day 3
• Rest - day 4
• WORKOUT #3 - Day 5
• start cycle again with WORKOUT #1 - day 6

In this sequence, each muscle group is pumped every 5 days. This program also provides a good recovery for those of you who work or study hard and cannot afford to be in the gym 6 days a week.

Ectomorphs and hardgainers (people with a fast metabolism who have difficulty gaining muscle mass) are best to train every other day. If it is not possible to practice on weekends, then you should stick to the classic 3-day option - training on even or odd days of the week.

When to change

After you've gone through each workout 6 times, it's time to make some changes to it. Namely: start using heavier weights and fewer sets. The program "5 sets of 5 repetitions" is perfect.

Remember, to get the most out of this program, you must eat well! Training provides the spark for muscle growth, while food provides the raw materials we need to achieve results. The most interesting and useful materials with fundamental information about nutrition:

Rest and recovery

remember, that muscle mass increases only when you are resting, not when you are in the gym. So make sure you get your 8 hours or at least 7 hours of sleep and make up for the lost hours by sleeping on the weekends. By ignoring your need for rest, you doom yourself to constantly low level energy and promote a hormonal environment that increases the hormone cortisol (breaks down muscle) and lowers testosterone (produces muscle).

For more information on how much sleep you need, what steps to take to ensure a good night's sleep, and sleep related illnesses, take a look at the following articles:

If you are ready to change your training routine, give this program a chance and as long as your nutrition, supplements and rest are in order, it will not let you down and give you what you are looking for.