Muscle building: more repetitions or high weight during strength training?

Bodybuilding: Does much really bring a lot?

When it comes to developing muscles during strength training, the ghosts are getting divorced. Is it better to lift weights with higher weights and fewer repetitions or vice versa? We interviewed a fitness expert and speakers from the German University of Prevention and Health Management. The results are surprising.

Healthier and more fit

For years, a growing fitness industry has been reported in Germany and other countries. While they were so-called "bodybuilders" trained at the gym, today there are "normal" people, young and old. The optical results obtained here often only play a nice supporting role in strength training. For many, it is more important to become healthier and healthier in the sport. Newcomers in particular can lift weights, but also make mistakes. The motto "many brings a lot" should not be the guideline for beginners.

Bodybuilding helps to lose weight

Strength training is the trend: exercise with weights helps not only to build muscles, but also to lose weight.

This in turn reduces the risk of many diseases of civilization such as diabetes and cardiovascular diseases such as high blood pressure.

Strength training obviously goes hand in hand with other benefits for humans. According to a study by Australian scientists, bodybuilding exercise also improves cognitive skills.

Do not hang too much weight

However, those who want to be healthier, fit and stronger in the gym should not give them too much weight. Because: "The quality of performance during strength training is minimized at the expense of excessive weight," warns Marcel Reuter, fitness expert and lecturer at the German University of Prevention and Management of health / BSA Academy. "The consequences of poor weight selection can be stagnant performance or musculoskeletal injuries," said the expert. The question of what weight is appropriate depends on the choice of exercise, the training goal and the level of performance of the user.

Stress on the musculoskeletal system – muscles, ligaments, bones – is usually more important, the higher the weight.

Improvement of muscle metabolism

It is said that strength training with lower weights and many repetitions helps to increase performance. In endurance training, the coach must choose a weight that he can move with 15 to 30 repetitions. The high repetition rate improves muscle metabolism and movement performance.

According to the expert, this form of training is suitable not only for beginners, but also for performance – conscious athletes, to the extent that foundations are created of a higher intensity.

Hypertrophy to develop muscle

Exercises with higher weights have a positive effect on muscle growth. In the so-called hypertrophic formation, which targets muscle growth, bones and connective tissue are consolidated with eight to fifteen repetitions.

In addition, by increasing the power potential, it improves the stability of the joints. However, an individual dose is necessary to avoid overloading and achieve the desired training effects.

Strength tests give an indication of the proper weight. As a result, it is possible to determine, for example, with a multi-repetition power test, which driving intensity must be reached. One of the tools for this is the so-called "individual image performance" method (ILB method), in which the current performance is tested, which then serves as a guide for future training sessions. (qn, ad)

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