WHY WE USE DIFFERENT SET/REP RANGES,
WEIGHTS AND REST PERIODS FOR DIFFERENT FITNESS GOALS
PART 5-Multiple Choice
Ok, you don’t
feel the need to be the strongest person in your gym or the biggest. You just
want to be fit with some combination of strength, stamina and aesthetic
benefits. That would probably be most of us.
You can do
all at the same time. Just don’t expect to be great at any of them. The rules
shown in the chart don’t change. They all still hold true. But you’ll have to
make some compromises in both your workouts and your diet.
And there is
that link between size and strength. If you get stronger you usually always get
more muscular. And as you gain muscle you usually also get stronger. But you’ll
have to make choices and establish priorities.
But sometime
you can just take the middle ground. To build strength work at 85% or more of
your 1RM for 3-5 reps. For size work at 60-80% of your 1RM for 9-12 reps. For a
combination of strength and muscle just work at about 70-75% of your 1RM for
6-8 reps. Simple.
But throwing
stamina in the mix gets a little trickier. Too much High Intensity Training
(HIT) will cost you muscle and strength. You can do it. You just have to find
the right balance by trial and error.
Decide on
your priorities and carefully track you progress.
The best
method to keep all this organized is a system called “Periodization”.
There's a previous article that I suggest you read carefully before trying to do it all by trial and error. There is also a simple periodization program in that article as a starting point. You can read the article HERE
So now you
know that trainers don’t just pull numbers out of thin air when it comes to
sets and reps and weights and rest periods. And now you have a pretty good idea
if you’re doing things wrong. Most of the people I see in the gym have no clue
so they flounder about doing too may reps and not enough weight or five minute
rest periods (if they have any idea at all of how long their rest periods are).
And generally
wasting a lot of time and effort.
You don’t
need to learn all this. Just stick a copy of the simple chart in your gym bag
and remember what it’s all about.
SYSTEM | FUEL | DURATION | RECOVERY | ORDER | ADAPATIVE RESPONSE |
ATP-CP | ATP STORED IN CELL | 5-10 SEC | 5 MIN | 1 | STRENGTH |
GLYCOGEN | ATP CONVERTED FROM CARBS | 1 MIN | 1-2 MIN | 2 | GROWTH & FAT BURN IN RECOVERY |
OXIDATIVE | OXYGEN & FAT | MIN TO HRS | VARIES | 3 | STAMINA & FAT BURN |
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