Numerous studies have shown that a weight that you are able to lift a maximum of 8-12 times is the most effective to increase the volume of muscle mass. Depending on the type of exercise and your level, that equals 60-80% of your maximum performance in one repetition (that is, the highest weight you can lift in a single round). Many people believe that the only way to build muscle mass is to lift very heavy weights in the gym. However, there are other methods that can help you meet your goals: training with your own weight, for example, are a good option for those who want to start developing muscle. Normally you only need to train with very heavy material when you have reached a very high level or you want to do bodybuilding.
- How many series should you do per exercise?
The ideal number of series is a very popular topic in the world of strength training. The figure varies greatly depending on the level of physical condition: during the first weeks beginners usually get the same results with both the training of a single series and with those of multiple series. The most advanced athletes have better results when they perform multi-series workouts because the training stimulus of a single series is not strong enough to force the muscles to adapt. Therefore, for those who have already reached a certain level, it is recommended to do multiple series (3-5 or more), while beginners are suggested to do only 2 or 3 series.
- How much time do you have to rest between sets?
You should rest between 90 seconds and 3 minutes between the individual series.
- How many days do you have to train a week?
In general, it is usually recommended to leave a period of 48 hours between workouts, so that the body recovers as it should. For beginners it is enough to do two sessions of strength training per week, while the most advanced can train three or four times a week. The ideal is to make a program in which all the main muscle groups are worked on and to do divided routine workouts to ensure a correct muscular recovery. Thus, if you do a divided workout of two body parts four times a week, you will work the main muscle groups twice a week. Most divided workouts consist of working separately the upper and lower part of the body or dividing the sessions between push and pull exercises.
- How much do you have to train to see results?
When you start doing strength training, your endurance will increase but you will not notice big changes in your muscles. This is simply because the initial strength increase is due to better inter and intramuscular coordination (activation and interaction between your muscles are optimized). The training block should last at least eight or twelve weeks and should adjust to the resistance that develops. That is, if you can repeat the same exercise more than twelve times after two weeks, you should increase your weight or choose a more intense exercise for that muscle group. The most important thing is to adapt the training stimulus, to ensure that it is strong enough to produce a physiological change in our muscles.