What does approach mean in training? like 3 sets of 15 reps? and got the best answer
Answer from Dmitry Pavlov[guru]
Yes, three sets of 15 reps means doing 15 reps, rest, then 15 more reps, rest again, then 15 more reps.
In foreign literature, the concept of "set" is used, it seems to me that it is more obvious. 3 sets of 15 reps.
The meaning of the approaches is that during classes we train muscles. And muscles train while they work. But 15 repetitions is not enough for the muscle training you need, at the same time, do the exercise more than 15 times at a time (namely this exercise), it will be hard, because it will overload the muscles, and the heart. Therefore, approaches are used. This is a very common technique in bodybuilding and fitness.
Also, depending on what the goal is (for example, gaining muscle mass or gaining muscle relief), there may be approaches with an increase or decrease in the number of repetitions, as well as a change in the weight of the shells if they are used. In the complex of exercises, this should be written, if necessary.
Answer from Maxim Turchinskiy[active]
Pohpod is the repetition of this or that exercise several times
Answer from AndRUS[guru]
If each "time" is 50 grams .. Hmm, yes, that workout is needed, what else! 🙂
Answer from Timm Rott[expert]
Yes. approach - it came up and squeezed the barbell 15 times. rested a little and came back again.
Answer from Denis Gruzdev[guru]
Yes, approaches are like separate mini-workouts with the same number of repetitions (although they also practice ladder and reverse ladder - this is when the number of repetitions in the approach increases and decreases from time to time).
If you are not told how long to wait between sets, this is an occasion to think about the professionalism of the instructor. Rest between sets, together with the duration of the set, determines the function being trained.
For example, repetitions of 10-15 seconds after 5-10 minutes have a good effect on the creatine phosphate capacity of the muscles.
30 seconds after 30 seconds per circulatory system (circulatory interval training method).
2-6 minutes through the same interval - the supply of oxygen to the muscles.
Answer from Matvey Ryumin[guru]
It's simple: we approached the projectile (simulator), did the required number of repetitions, rested, this is one approach. According to the American tradition, the approach is also called a set. And it is abbreviated as follows: 3x15 (three by fifteen).
Answer from Vladislav[guru]
Yes, you understood correctly 15 times, do rest again 15 times, and so on by the number of approaches
Answer from Andrey Klipikov[guru]
An approach is an approach to a projectile. Repetition - one repetition, that is, for example, one lifting of the barbell.
Answer from senya bakhmetiev[newbie]
Damn this is easy
Answer from 3 answers[guru]
Hey! Here is a selection of topics with answers to your question: what does approach mean in training? like 3 sets of 15 reps?
I think one of the most “rhetorical” questions in bodybuilding is how many sets and reps to do in a workout. And it's not for nothing that this question is so popular - specialization and the result in bodybuilding directly depends on the amount of work performed in training.
This is especially important with natural training. However, here, in contrast to athletes on steroids, the principle does not work - the more the better. And these features in natural training will be discussed.
How many sets per muscle group?
Let's first find out how many sets to do for each muscle being trained, namely, how much work to do in a workout. Based on my training experience, I can advise what works well for me, as well as for the circle of people who train with me. Therefore, all recommendations in this article will come from my personal observations, but I cannot guarantee that this is the ultimate truth for straight people. Perhaps something else will suit you, but I do not think that it will be very different from the basic principles and rules outlined in this article.
A small but very important digression from the topic.
So, first I would like to say that for beginners and more experienced athletes, the amount of work will be very different. Beginners can endure more approaches because they not so much involved in the work of the muscles like experienced bodybuilders. For example (very conditionally), in order to work out the chest muscles approximately equally, a beginner needs to do 8 approaches, and an experienced athlete only 5. At the same time muscles in an experienced athlete will still experience a greater load than in a beginner. Even under the condition that the total tonnage of work is the same for both.
The thing is that an experienced athlete was able to squeeze a huge load in just 5 approaches, while for a beginner, the load stretched over time for 8 approaches. It is this progression of load that natural athletes should strive for - work the muscle as hard as possible in more than a short time . This is the basic postulate of natural bodybuilding.
The most popular and easiest progression is to increase the weight on the bar. Yes, it works well in the first years of training, but gradually stagnation sets in and the working weight increases very slowly, if not completely stands still. Moreover, further progress in weight is fraught with injury. Therefore, willy-nilly, over time, it will be necessary to look for another principle of load progression. And this principle is the maximum contraction of the muscle in the approach so that it experiences a lot of stress in a very short amount of time.
And do it (perhaps surprising to many) can only using a weight of approximately 70% of the maximum. Then tendons do not experience overload and the brain does not inhibit nerve signals muscle contraction . Those. in this way we deceive our body - we force the muscles to contract more strongly (without obstacles in the form of inhibition of nerve impulses).
Thus, the conclusion is the following - in the first years of training, you can progress with weights and make a base. But then when the weights stop at long time (and the weights themselves will be large, which is fraught with injury) you will need to move on to the next principle of load progression, which I just described in the article (working with 70% of the one-time maximum with the maximum mental contraction of the muscle).
This is why top bodybuilding pros train with relatively light weights. Yes, they have days of strength training, but still the main type of training is working with a weight of about 60-70% of a one-time maximum. However, they have another type of training (with which the previous one is very often confused)- pumping. Here they work with a similar weight, maybe a little less. (50-60% of times. max.), BUT at the same time they do not strongly contract the muscles - in order not to deplete nervous system. With this training, you can train very volume (do dozens of sets per workout) and not get overtrained.
In general, it was such a digression from the main theme. But this is necessary in order to be able to show the two most effective principles of training in naturals, and also to separate beginners. (or more correctly, athletes who have been training for less than two years) from more experienced (trained for 3 years or more).
So, the first version of the progression is an increase in working weights.
For all athletes who on the this moment progress with an increase in working weights, you need to do for training no more 14 working approaches (it doesn't matter if you train one muscle group or combine two or more). That is training should not last more than an hour. And this roughly equals 14 working approaches. However, this figure is not accurate, this is an approximate guideline, it may differ by a couple of approaches. The main thing is to train no more than 1 hour.
For large muscle groups, you need to perform in a range 7-10 working approaches, for small 3-6 . For example, when I train in a strength style, I do 8 sets for the back, and 4 sets for the biceps. In total, 12 working approaches were obtained for the training. I do 7 working sets for chest and 5 for triceps - a total of 11 sets per workout.
Rep Range i keep in the neighborhood 8-9 . However, it happens that I do both a little more and a little less number of repetitions. But I don't usually go lower. 6 and I don't get higher 11 . The scheme is something like this: at the beginning of the workout I do in the region of 10-11 (first sets), then by the 5-6th set I go down to 7-6 reps, and again I do the last sets in the range of 9-10 reps. Failure is present, approximately in the middle of the workout (when rep range drops to 6-7), in other cases, i.e. at the beginning and end of the workout - there is no failure, I stop 1-2 sets before failure. Or more precisely - when the execution technique begins to be violated, I stop the approach. Rest between sets 2-3 minutes.
The second option is the progression of maximum muscle contraction.
With this variant of the progress of the load, the number of approaches can be quite different. It all depends how strongly do you feel the trained muscle group.
The directions are something like this: 10 to 20 working sets per workout. Personally, I now do the number of approaches closer to 20 (usually 16-18) than 10. However, it all depends on how you feel, if there is a surge of strength, I do more, if not, less.
Of which number working approaches on the large muscle groups 11-14 , into small 8-10 .
But with number of repetitions everything is much more interesting. It is in the region 5-8 . There is no failure in any approach. Those. the approach ends when the first signs of lactic acid acidification begin to appear.
Rest between approaches for large muscle groups(back, chest) in the area 1.5-2minutes. For the little ones - 1-1.5 minutes.
Thus, you need to choose the load progression option and focus on this basis, which is given above.
I will not describe about pumping, because. there you can take a meager purely symbolic weight and perform from 10-12 and up to 20-30 repetitions with a short rest at your discretion, i.e. as the pulse drops - immediately into battle for the next approach. But here we do not contract much muscles, here the main task- increase blood flow and blood flow to the muscles. With the right organization training process we can use pumping in light workouts, and we need it not for muscle destruction, but for more quick recovery and maintenance of creatinophosphate (energy in muscles) in the supercompensation phase.
In conclusion, I would like to note that, first of all, you should focus on your well-being. If you feel that some type of training is not suitable for you, feel free to change it and adjust it to suit you. Because everyone has a different daily routine, someone does not get enough sleep, someone is malnourished, etc. (although, of course, you need to strive to establish a daily routine) Therefore, everyone's recovery ability is different. Someone can train 5 times a week and do 15 sets per workout, and someone 2-3 times and 10 sets. Therefore, your well-being is the most important thing in training, and especially in natural bodybuilding, where there is no additional recovery support in the form of artificial hormones.
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Jerry Brainum
Regular readers of IRONMAN magazine are already familiar with the high-intensity training system proposed by ex-Mr. Universe Mike Mentzer. In addition, Mentzer used to be an assistant to Arthur Jones, the inventor of the Nautilus trainer. Over the years, Jones has lauded high-impact, low-volume workouts—and often in a rather blunt style. He did not hesitate to brand those who did not agree with his system. Scientists specializing in this field were often the targets of his literary attacks.
According to his theory, and later Mentzer's, one well-performed set of any given exercise is sufficient for every person, regardless of his or her experience. And if a person does more approaches, then, in their opinion, this is simply an excessive load, which only brings harm, increasing the recovery time. Jones has often said that there is an obvious logic to such abbreviated training programs to failure.
Critics of the high-intensity system, after all, called it a "cunning trick" that only panders to natural human laziness.
Few would deny that only the most zealous adherents of this sport enjoy hours of pumping iron in the gym. And the idea that it is possible to achieve the same gains in size and strength with much less effort has intrigued many.
Bodybuilders actually tend to over-load themselves, the traditionally accepted build-up formula muscle mass requires heavy weights and many heavy sets. Yet, many bodybuilders who switch to a low-volume, high-intensity system are surprised to find that their congestion disappears as a result. And all this is happening because they now have the opportunity to recover, which is what they needed in order to grow volumes.
Despite the inherent logic of this system, only a few of the competing bodybuilders still adhere to it. However, many have developed all sorts of versions based on limited training volume that include no more than 6-8 sets per muscle group. The difference is clearly visible compared to the 15 or even more sets favored by the rest of the competing bodybuilders. But personally, I do not know a single bodybuilder who would do just one approach per exercise.
In fact, the question is, is it possible to achieve the same results with one set of each exercise as three sets bring?
According to the available scientific literature, the answer depends on your goals. If you just want to look good and are not going to compete, then one approach is enough for you to achieve and maintain results. But those who are thinking about competing should prioritize more training volume.
For beginners, one set is enough, because the initial growth in resistance training is due to neuromuscular adaptation. In short, your brain begins to communicate better with your muscles, which leads to their rapid growth.
Those who criticize training system, designed for one set per exercise, they say that if you want to achieve any success, you need to move on to multiple sets.
A study was conducted, the subject of which was this problem. The study group consisted of 42 adults with an average age of 39 years with about 5 years of training experience. They trained for a year on the same program, consisting of 9 exercises, one approach each. Based on the goals of the study, some of the participants increased the number of sets to three. All exercises were designed to work to failure.
After four months, the results showed that, regardless of the number of sets, the same changes were observed in both groups as in muscle tone as well as in body composition. However, upon closer examination of the results, it becomes clear that the group performing more sets, achieved more than those who continued to do one set each. For example, in terms of body composition, those who did three sets had a noticeable increase in chest and arm circumference, they lost more fat compared to the rest. In terms of endurance, the one set performers found a 48.2% increase in quad endurance, while the three set group experienced a 58.4% increase. The results in the bench press in the first group increased by 49.5%, while in the second - by 66.7%. However, the researchers considered this difference to be insignificant.
Other studies that have compared the results of workouts involving one, two or more sets of each exercise show that more training volume, i.e. more sets leads to a greater release of anabolic hormones such as testosterone and growth hormone. This explains some of the difference in the results of the study described above. For example, the fat loss in the high-volume group is due not only to increased calories burned, but also to the release of anabolic hormones. Both growth hormone and testosterone have a positive effect on body composition.
The one-set group took about 25 minutes to complete the workout, while the three-set group took an hour to complete the entire program. The authors of this study believe that participants in the low-volume training group will be more likely to approach exercise simply because they spend less time in the gym. Of course, one cannot but agree with these words, but in my opinion, an hour-long workout is unlikely to negatively affect the psychological state of most people.
Based on my observations in the gym, I believe that doing one set of each exercise is quite suitable for beginners - and, of course, it is better than not training at all. But still, it seems to me that the probability of hitting the target with three shots is much greater than with one.
Every time you come to gym we see that many do the load on the muscles with the same exercise many times. Often approaching the simulator, we ask, do you still have a lot?, And in response, 3 more approaches. Some do 3, others 5, others even more, here the question arises, how many approaches do you need to do in training ???
At the beginning, since this article is aimed mainly at beginners, I will explain that A SET is a set number of repetitions performed per exercise. For example, let's take it so beloved by beginners - they lay down on a bench and, for example, squeezed it 8-10 times from the chest, then got up and rest, this will be 1 APPROACH.
Let's find out once and for all how many approaches you need to do in one exercise per workout:
Warm-up approaches
It doesn’t matter what exercise you are doing and on which muscle group, at first they are always done warm-up approaches - they are necessary to prevent injury to muscles, ligaments and joints , thus setting up the muscles for the next physical activity, blood flow increases, and with it the amount of useful substances, due to which strength increases.
Any self-respecting athlete different levels, always warms up before hard work, because he knows about negative consequences if this is neglected.
The GOLDEN RULE is to do 2 warm-up sets followed by 3-4 working sets. .
For clarity, consider an example on:
2. Squat with an empty bar 20 repetitions, to pump blood into the muscles, warm up the knee joints and increase muscle concentration - does not count as an approach ;
3. 40 kg x 12 reps - warm-up set
4. 50kg. x 10 reps - warm-up set
5. 65 kg. x 8 reps - rolling approach
6. 85kg. x 8 reps - working set
7. 85kg. x 8-7 repetitions - working approach
8. 85kg. x 7-6 repetitions - working approach
According to the rules, the last 3 working sets are always performed with, should be performed for 8 repetitions, but in reality this 
it doesn’t always work out, as the strength gradually goes away, but you still need to strive to complete 8 repetitions, this should be your goal.
Then moving on to working out the muscles of the legs, for example, a leg press - you should not do a lot of warm-up approaches, the muscles are already warmed up, the 1st warm-up approach will be enough, after that you proceed immediately to the workers. Consider an example:
1. 50 x 12 reps warm-up set
2. 75 x 10 reps - rolling set
3. 100 x 8 reps - working set
4. 100 x 8-7 reps - working set
5. 100 x 7-6 reps - working set.
Working approaches
Many have asked me, and you yourself have wondered more than once, is it possible to get by with 1 working approach? Indeed, in this approach, the muscles are fully involved in the work, there is a release of growth hormone and useful micro-tears. muscle fibers, which are then healed with protein, set the growth phase, so after all, 1 approach can and that's it ?!
NO and again NO, do not deceive yourself and do not look for easy ways. The use of 3 working approaches is necessary in order to feel and work out the trained muscle well. , in 1 approach it is almost impossible to do this, and IT IS UNREAL FOR BEGINNERS. Only professional bodybuilders are capable of this.
findings
We emphasize the main thing - you should not do more than 3-4 working approaches, remember! you must invest in, before working approaches, be sure to follow
The number of sets and reps per exercise is a fairly common question on various bodybuilding forums. Professionals have long learned to choose the right approaches and repetitions, so beginners are usually interested in this issue. In general, this is a very controversial issue that is dealt with in many books on bodybuilding. Each author has his own opinion on this matter, today we will express our own.
In total, there are two global opinions about approaches and repetitions. One of them is classic, developed over the years of training by many athletes; the other is scientific, more modern. You can read about them at. But for a deeper understanding, we decided to write this article - an examination of the myths created around the choice of the number of approaches and repetitions.
Repetition - the execution of movement along a given trajectory with controlled observance of the phases of the exercise.
Set (approach) - an exercise session in which repetitions are performed.
Myth #1: All exercises should be done 8-12 reps per set.
This amount is ideal in terms of muscle building.
Origin of the myth: In 1954, one of the writings of Ian McQueen (a famous MD and bodybuilder) recommended 8-12 repetitions per set for effective muscle building.
Rebuttal: such a number of repetitions keeps the muscles in an average tension, which does not allow them to be developed to the maximum.
Scientific point of view: the highest tension occurs when exercising with heavy weights, it is they that stimulate muscle growth. On the other hand, the total time during which the muscles are tense (a large number of repetitions) stimulates the structures around the muscle fibers - which increases their endurance. Variant with the number of repetitions from 8 to 12, something between tension and weight. But if you constantly work with such a number of repetitions, you will not let the muscles high level tension, which you will get only if you work with large weights.
Outcome: vary the number of repetitions with different weights.
Myth #2: Each exercise should have 3 sets.
With such a load, you will always progress, there is simply no point in doing more.
Origin of the Myth: In 1958, a post by Thomas Delorme stated that 3 sets of 10 reps would be no different in effectiveness from 10 sets of 10 reps.
Rebuttal: This is not true. Believe me, your muscles do not care about the magic of the number "3". You should know only one rule: the more repetitions in the approach, the less approaches. That is, in general, the number of repetitions remains approximately the same, only the number of divisions into sets changes.
Outcome: Average weight? - 3 sets of 8 reps. Are you lifting heavy weights and doing 3 reps? - do 6 sets.
Myth #3. You need to perform 3-4 exercises for each muscle group.
Only in this way you will qualitatively load a specific muscle.
Origin of the Myth: Arnold Schwarzenegger's Postulate (1966).
Rebuttal: the same Arnie said that in each exercise you need to perform 8-12 times in 3 sets. After averaged calculations, there are almost one and a half hundred repetitions for each muscle group. If you are able to withstand such a load - you are hacking. It is better to make training less voluminous, but more effective. Moreover, working on such advice, your training will take a very long time, not everyone can withstand this.
Outcome: stop at 50 repetitions (maximum) for each muscle group. It is more effective to do 1-2 exercises per muscle group, but with the correct load. You won't want to do more)
In this article, we began to learn such a question about the number of sets and repetitions of exercises. The question is very important in the construction training plan. You have already figured out a little what's what, considering popular myths. To specifically find out how many repetitions and sets to do for you, read the continuation of the article.