Specific examples of strength training times and weight settings are shown below.
It is recommended to change the number of times of muscle training and weight setting according to the purpose and individual physical strength. Below are specific examples of reps and weight settings for common purposes.
By the way, as a term that comes out below, there is a thing called maximum weight.
This is a weight that can only be lifted once no matter how hard you try.
(with correct form of course)
Strengthening
For strength gains:
Weight: Choose a weight that is about 80-90% of your maximum weight for one session.
Reps: 1-5 reps per set with heavy loads. The number of sets should be about 3-6 sets.
Intervals: Rest between sets should be 2-5 minutes.
For example, if you do a bench press, you can carry a maximum weight of 80kg. In this case, do 3 sets with 3 bench presses per set.
muscle hypertrophy
For muscle hypertrophy:
Weight: Choose a weight that is about 60-80% of your maximum weight for one session.
Reps: 8-12 reps per set with moderate resistance. The number of sets should be about 3-4 sets.
Intervals: Rest 1-2 minutes between sets.
For example, when doing squats, choose 42kg, which is about 70% of the maximum weight of 60kg. In this case, do 10 squats per set and do 3 sets.
Increased endurance
If you're looking to improve your endurance:
Weight: Choose a light weight that is about 40-60% of your maximum weight for one session.
Reps: 15 or more reps per set with light resistance. The number of sets should be about 3-5 sets.
Intervals: Rest between sets should be 30 seconds to 1 minute.
For example, when doing push-ups, choose 35kg, which is about 50% of your own weight of 70kg. In this case, do 20 pushups per set and do 4 sets.
summary
The above specific examples are general guidelines, but it is important to adjust them according to your individual fitness and goals. We also recommend that you receive guidance from a trainer or professional to ensure correct form and safety.
