¿Cuántas repeticiones y series debo hacer en el gimnasio?

La clave para el éxito de cualquier plan de entrenamiento es la constancia. Debes desafiar a tu cuerpo con regularidad si quieres alcanzar tus objetivos de fitness.

Seguimiento de tus repeticiones, pesas y series es la forma más fácil de garantizar que te esfuerces al máximo en cada sesión de levantamiento de pesas. ¡También es una excelente manera de ver cómo has mejorado con el tiempo!

Con tantos planes de entrenamiento disponibles, puede resultar difícil determinar la cantidad ideal de repeticiones y series que debes hacer para alcanzar tus objetivos. Comprender el papel que desempeñan las repeticiones y las series en el desarrollo de los músculos, la fuerza y la resistencia te ayudará a elaborar tu plan de entrenamiento.

WHAT IS A REP IN THE GYM?

Rep, abreviatura de repetición, es la cantidad de veces que realizas un movimiento o ejercicio completo. Para ilustrar la idea, toma una mancuerna y deja que el brazo cuelgue a tu costado. Realiza un curl usando el bíceps para llevar el peso hacia el hombro. Luego, baja lentamente el brazo hacia el costado. Eso sería una repetición.

Cada repetición somete a tus músculos a dos fases diferentes: una fase de elongación y una fase de contracción. Puedes sentir cómo los músculos de tu brazo se contraen a medida que elevas la pesa hacia el hombro, y cómo se alargan a medida que la bajas. Es importante que no hagas trampa y permitas que tus músculos se contraigan y alarguen por completo para aprovechar al máximo tu entrenamiento.

WHAT IS A SET IN A GYM?

A set is simply the number of times you perform a series of reps. Usually, you want to have short rest periods between sets to regain some energy. If you do 10 reps of curls three times, you’ve done three sets of curls.

GUÍA DE OBJETIVOS DE FITNESS PARA TUS ENTRENAMIENTOS

Ahora que tienes algunas definiciones de fondo, es hora de comenzar a buscar aplicaciones prácticas y desarrollar tu plan de entrenamiento personalizado.

Before heading to the gym, think about the results you’d like to see from your workout and set high-rep. Are you looking to build muscle mass? Are you training for endurance? Or are you just looking to get healthier? Depending on your training goals, your rep/set series can change. For instance, it’s recommended that those looking to improve their muscular endurance should complete high-rep sets with lighter weights. However, someone looking to bulk up and build muscle should do the opposite: lower reps with heavier weights.

As a blanket statement, the typical gym-goer performs two to six sets of four to 12 reps. Although this is a wide range, it is meant to be a loose guideline of what to do based on your personal routine. People who lift weights usually focus on one of three things: building muscle mass, improving their endurance, or general strength training. Let’s take a look at how these goals inform the number of reps and sets you should include in your workout.

CONSTRUYENDO MASA MUSCULAR

Building muscle, or muscle hypertrophy, is best achieved by performing a moderate amount of reps per set. That is typically six to eight reps per set to maximize the effects of your workout. This means you should be lifting heavy weights instead of lighter weights and training to failure–until you can’t do another rep–to build muscular strength.

This moderate range employs the time-under-tension (TUT) philosophy, which refers to the amount of time your muscles experience the load of your lifts. For optimal hypertrophy, your TUT should be between 30-45 seconds before you rest between sets. This range gives your muscles ample time under load, causing them to break down, and stimulates the development of lactic acid. Lactic acid causes an increase in anabolic hormones in the body, with the most beneficial being testosterone.

The six to eight-rep range is perfect for maintaining the ideal TUT for muscle growth without being too easy or too difficult to keep your form and complete the exercise. The best number of sets to induce hypertrophy is three to six. However, it’s important to listen to your body. If you’re not at the fitness level to hit this set/rep goal, don’t force it. It is more important to keep good form than hitting a goal and risking injury. An alternative option is to reduce the amount of weight you’re lifting to achieve the rep/set ratio.

Progressive overload is more important than starting with heavy weights. This is the process of increasing the difficulty of your weight training over a period of time, whether that’s increasing the number of reps, sets or going up in weight. Training plans should help you plan to increase your resistance training over time so that you are always increasing your training volume and training to failure in a safe way.

Gymgoers who weight train for health benefits are most likely training for muscular endurance. Endurance training is also necessary to reach your peak athletic performance.

The ideal range for endurance training depends on your current fitness level y weight-lifting experience. Those just starting out should stick to sets of 10-15 reps, while more experienced lifters should go up to 15-20 reps.

Since you’re lifting for endurance and doing a high volume of reps, you’ll naturally need to pick a lower amount of weight. It should be less than half the maximum amount of weight you can lift for one rep. Because endurance training requires many reps, you don’t need to do too many sets; two to three sets are sufficient to build endurance.

On the other hand, efficiently building strength requires lifting the most weight you can handle. This usually translates to sets of three to six reps. The amount of weight you lift should be about 80% of the maximum amount you can rep. By the end of your set, you should feeyo ready to drop the weight. This is called “lifting until failure,” and it’s a big component of strength building.

Since these types of strength-training workouts call for a lower number of reps, you need to compensate by doing a higher number of sets. Four or five sets is the ideal range. Remember, you’re lifting close to your max capacity, so completing the sets will be challenging. Depending on the movement and to keep yourself safe, this sort of training should be performed with a spotter so you don’t drop the weights on yourself. It’s also recommended you rest para two to six minutes between sets.

SIGUE ESFORZÁNDOTE

Weightlifting is all about self-improvement and discipline. Every trip to the gym should challenge you so you continue to get stronger. If you feel your workouts aren’t as taxing as they could be, start increasing the weight. The standard rule is to add five pounds to your lifts every week. However, it’s important to avoid pushing yourself too hard and keep proper form so you don’t get injured.

CONSIDERE CONTRATAR UN ENTRENADOR PERSONAL

If you’d prefer to have a coach guide you through the movements and help you reach your goals, consider hiring a entrenador personal. During your first session, one of VASA’s certified Entrenador personals will sit down with you to discuss your fitness goals, evaluate your current fitness levels, and design a workout plan customized to you. Working out with a entrenador personal will challenge you, help you avoid injury and plateaus, and ensure you get the most out of every workout.

¿Está interesado en programar una consulta de entrenamiento personal gratuita de una hora? Los miembros de VASA pueden haga clic aquí Para reservar una cita en su VASA local.