The coach clarifies the doubts for those who want to achieve hypertrophy
Are you a beginner in bodybuilding and still don’t know some tips for proper training? Calm! You are not the first and much less the last with this doubt, that is, the universe of physical education is constantly being renewed and it is normal for a beginner to live with uncertainty. So how many exercises should I do for each muscle?
Answer
“There is no ‘ready-made recipe’ on the ideal amount of exercises, sets and repetitions for each muscle. It will all depend on your goal and needs. No heavy loads, no excessive exercises or spending hours and hours in the gym. Create your training aware and effective,” says the personal trainer Fernando Dragao.
The preparation is ideal, i.e. the accompaniment of a serious professional will bring you the correct training. “A good coach will identify the need and level of training. Furthermore, he creates an efficient formation, without abuse and without exaggeration,” adds Fernando.
Don’t train with staff and don’t know exactly what to do?
There is an answer for this kind of situation. Several experts indicate in academic works as an effective way to train large muscles for 15 to 18 sets and small muscles for nine to 12 sets.
“You don’t have to follow this rule: three sets per exercise. So to reach 18 sets I have to do six exercises. You don’t have to follow it strictly. You can select three or four exercises that meet your needs and goals and do four to six sets in each.” , points out.
How many repetitions should I do?
“There is no absolute rule. Do 10 to 15 reps depending on your technique and training goal. Below 10 reps the load is high, above 15 the load is low. Remember, it all depends on your goal” , he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
