There is such a concept as the» Golden Age » of bodybuilding. Deadlines are conditional, this period lasted from the 1970s until the late 1980s.bright representatives of the «Golden Age» were Arnold Schwarzenegger, Bill Pearl and Frank Zane. Athletes of that time actively used multi-repetition workouts and recognized their effectiveness.
Basic principles of the system
For generations, athletes have used for mass training with maximum weights and a small number of repetitions. This course scheme was considered classical and the most effective. However, there is also an alternative program for recruiting muscle mass-multi-repetition training. This system is far from New. Multiple repetition is a type of training in which a light weight is used, less than the worker, and the exercise is repeated more than twenty times. Rest between approaches should be done no more than a minute.
This system is used both to build a relief body and to increase muscle mass.
It is recommended to use a similar training program for people who are overweight, as it helps to effectively burn body fat. In addition, this training is popular among beginners, as it helps to develop the right technique for performing exercises. Experienced bodybuilders often resort to this type of courses, in order to bring variety to the training process.
To get rid of excess weight with the help of several exercises, you need to follow several recommendations. The first advice is the number of repetitions, the exercise should be performed at least twenty-five times, it is with this amount that the muscles are maximally activated and you feel a burning sensation, it means that you do everything correctly. The weight of dumbbells and weights should be minimal. The optimal rest time between approaches is half a minute, as it does not have time to recover a substance such as glycogen and begins to burn fat. Rest between exercises is a maximum of one minute.
Beginners in the hall are advised to increase the mass only with the help of multi-points, as this will develop the right technique and not harm the joints. The main advice in this case is to do exercises based on basic exercises. Several muscle groups are involved in such activities. It is also recommended to do all the exercises at a slow pace, as this will help develop the right technique. Do not rush to increase weight, more effective to start will do more repetitions.
For those who are engaged in the gym not the first year, multi-repetition training is stressful for the body. It is used as an alternative to training with large weights, so that the body does not get used to the same type of load. Alternating classes increases productivity. It is recommended to practice multi-repetition training every three months, it is with this interval that progress is most important. You need to work on the exercises until failure, namely a strong burn in the muscle area. The basis of training should be basic exercises, but it should also include insulating exercises. The training scheme is recommended to alternate constantly.
Tips for Masson
The use of multi-repetition workouts for the purpose of increasing muscle mass has always been a controversial issue. However, there were always adherents of this method. Constantly working with small weights and a maximum number of repetitions will certainly not bring you the long-awaited result if your goal is a large muscular body. However, the use of this training circuit is effective as a stress for muscles after long workouts with large weights.
The first advice for using multi-repetition training is to work to failure, this is the main difference between classes with a slight weighting of heavy weights. It is recommended to make one approach before the beginning of the moment of burning in the muscles and perform another +5 repetitions beyond this.
It should also be noted that not all exercises are suitable for multi-repetition training. It is not recommended to perform squats with a bar and deadlifts with small weights until failure. In addition, these exercises include all the classic exercises of weightlifters. The most suitable for multi-exercise exercises on the upper body and legs, as a result of their use, high productivity is observed. The next recommendation is to clarify the «lightness» of the working weight. Do not take a dumbbell of 5 kg and try to work until failure, if the weight of the bar was earlier 80 kg. It is recommended to choose the most comfortable weight possible, with which a person will perform the exercise more than twenty times. If the athlete is able to perform more than thirty repetitions, the weight should be increased.
As for the speed of performing exercises in multi-repetition training, the slow pace is allowed only for beginners. If an experienced athlete performs an approach with a small weight slowly, it will not bring any result. The greatest productivity will bring training at a fast pace and with maximum muscle tension at the peak point.
Resonance of multi-repetition training for mass strengthening
Summing up, it should be said that multi-repetition training is allowed for building muscle mass, but you need to follow the above tips. Still, multi-workout is a type of workout that is used as a body discharge for those who are not the first year in the field of fitness. However, do not exclude it from the training program. The productivity of this method is not proven by an outstanding athlete and coach. This program allows you to train much more often than in the classical scheme for a mass game(not three times a week, but four to five). In addition, this technique is less traumatic for the joints. Multi-repetition workouts are recommended for people suffering from excess weight as the main type of training.
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