As stated above, research shows that our level of intensity is the most important factor in determining your results from strength training - the HARDER you train, the BETTER your response. As muscle hypertrophy is an adaptive response by the body to stress, you should always strive to go as far as you can go on that "impossible" rep. Every centimeter matters. Your "impossible" rep should last between 10-15 seconds.
One could even call this an "isometric rep". If concentric muscular failure occurs before you reach the lower level of the repetition range, the weight is too heavy and should be reduced for your next workout. If the upper level of the repetition range is exceeded before you experience muscular exhaustion, the weight is too light and should be increased for your next workout by five percent or less.The GENERAL recommendation is 8-12 repetitions But this can vary from individual to individual, and from body part to body part. In many cases people have been known to benefit from higher reps for their lower body (12-15), while lower reps for the upper body (6-8).
The most important thing to remember here is that it the *number* of repetitions isn't the key factor - TIME is. One can perform a set of 10 reps in as low as 10-15 seconds, or a set of only 1 rep in 60 seconds. So how many seconds per repetition? The general guideline is a 6 second repetition consisting of a 2 second lifting (concentric) phase, followed by a 4 second lowering (eccentric) phase. The emphasis is placed on the lowering, or NEGATIVE, as research has shown this to be the most productive part of the rep.The lowering of the weight should also be emphasized because it makes the exercise more efficient: the same muscles that are used to raise the weight concentrically are also used to lower it eccentrically. The only difference is that when you raise a weight, your muscles are shortening against tension and when you lower a weight, your muscles are lengthening against tension. So, by emphasizing the lowering of the weight, each repetition becomes more efficient and each set becomes more productive. Because a muscle under tension lengthens as you lower it, lowering the weight in a controlled manner also ensures that the exercised muscle is being stretched properly and safely. Thus in a 8-12 rep scheme with the above guidelines, each set should take you between 48-72 seconds until you reach concentric muscular failure.
One could even call this an "isometric rep". If concentric muscular failure occurs before you reach the lower level of the repetition range, the weight is too heavy and should be reduced for your next workout. If the upper level of the repetition range is exceeded before you experience muscular exhaustion, the weight is too light and should be increased for your next workout by five percent or less.The GENERAL recommendation is 8-12 repetitions But this can vary from individual to individual, and from body part to body part. In many cases people have been known to benefit from higher reps for their lower body (12-15), while lower reps for the upper body (6-8).
The most important thing to remember here is that it the *number* of repetitions isn't the key factor - TIME is. One can perform a set of 10 reps in as low as 10-15 seconds, or a set of only 1 rep in 60 seconds. So how many seconds per repetition? The general guideline is a 6 second repetition consisting of a 2 second lifting (concentric) phase, followed by a 4 second lowering (eccentric) phase. The emphasis is placed on the lowering, or NEGATIVE, as research has shown this to be the most productive part of the rep.The lowering of the weight should also be emphasized because it makes the exercise more efficient: the same muscles that are used to raise the weight concentrically are also used to lower it eccentrically. The only difference is that when you raise a weight, your muscles are shortening against tension and when you lower a weight, your muscles are lengthening against tension. So, by emphasizing the lowering of the weight, each repetition becomes more efficient and each set becomes more productive. Because a muscle under tension lengthens as you lower it, lowering the weight in a controlled manner also ensures that the exercised muscle is being stretched properly and safely. Thus in a 8-12 rep scheme with the above guidelines, each set should take you between 48-72 seconds until you reach concentric muscular failure.
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