There are many dilemmas and frequently asked questions that arise when making certain decisions. Exercises and training . Among them, and one of the most common, is whether it's more effective to lift more weight, or to do more repetitions?
If you're one of those who have doubts, in Bodytone We'll give you the answer.
In recent years and after several studies, the different exercises performed in sprint variations by athletes have been analyzed, and it has been concluded that performing fewer but more intense repetitions generates more benefits in our physical activity.
But the big question is how we can translate that data and those conclusions to training and exercises of weight in the gym. To do this, we need to answer certain questions such as,
What are the most effective training patterns to follow to increase muscle mass?
What is more cost-effective for increasing endurance? What is the perfect balance between weight and intervals in training?
Perform more repetition intervals
Instead of increasing the weight, it's recommended that you first try repetitions with the same weight you're used to lifting. This progression should last as long as your body can handle without overexerting itself.
Performing more repetitions helps to strengthen muscles in a higher quality way, developing musculature at an appropriate pace and improving skills in better enduring fatigue.
> Weight training machines with discs
Increase the weight to be lifted
No matter how many repetitions we do, if our goal is to increase the weight we want to lift, we have to gradually accustom our muscles.
It's very important that we don't overload our bodies, as it's easy to suffer muscle and joint injuries. Therefore, it's recommended that we don't add a lot of weight all at once; we should proceed calmly and without rushing, working on the endurance on the rise.
> Professional weightlifting bars
To train the body to gain muscle
Muscle atrophy is one of the biggest fears for those of us who like to work out, because after maintaining a prolonged intensity for a period of time, our body gets used to it, and stopping abruptly can generate many negative effects on our body.
Despite these negative effects, this is one of the biggest fears that can stagnate our physical development , and this aspect is more common than it seems.
And for that reason, from Bodytone We want to give you a series of tips to continue progressing step by step in your training and to achieve your established goals.
- If we accustom the body to always lifting the same load, the effort required to progress will increase each time; therefore, it is important to go gradually increasing the weight at the time of training.
- Warming up is essential to avoid and prevent injuries; don't forget to do it both for warming up and cooling down.
- We need to focus on the Form, not weight . It's necessary to position the body correctly and perform each exercise focusing on the appropriate muscle training.
- We must follow a proper diet A diet rich in protein is important, but it's also essential to include carbohydrates, fats, and micronutrients. And, of course, vitamins and minerals are crucial.
- He rest Rest between sessions is necessary for proper recovery and to ensure we get the benefits from training.
> Doorway pull-up bar
Finding a balance
In Bodytone We conclude that, for effectiveness to be correct, the most important thing is to find a middle ground.
Excesses are not good on either level, and we need to know our body and know how far it can go.
It is necessary to find a balance between weight gain and repetitions, progressing little by little and taking the workouts with the calm and patience they require, since it is a training that will bear fruit in the long term.
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