In almost all of the gyms, the classic type of training proposed by the instructors is like, do 3 sets of K lifts / exercises the tool, where K is usually 8, 10 or 12. Typically, beginners are advised to type 3X8, with the suggestion to go to 3X10 or 3X12 with the increase of training, maintaining a fixed load. This is not the only type of training, but it is easier to store and then to teach beginners. It has some disadvantages :
- Lacks a specific muscle warming up for the effort of lifting the weight. Usually the heating liquid with 10-15 minutes of exercise bike or running in place on the treadmill, but that hardly able to effectively heat the affected muscle from a single tool.
- After a short time, there is a saturation of performance in the sense that arrived in 3X12, the next step is to increase the load, but this is not always sensible because it is said that the body is prepared for a subsequent 3X8 with increased load or that the load increase corresponds to the aims of the training.
A Curiosity : Usually offers the type of workout 3X8 or 3X12, 3X10, more rarely, for a very simple reason borrowed from aerobics : the tempo is more common in 4 movements, so if you want to do the exercises following a background sound is easier to keep in time with sets of 8 or 12 with a series of 10 movements.
Alternatives to the Classical Scheme
There are other types of training slightly more sophisticated but allow greater flexibility and gradual effort. The most used are the reverse pyramid and the pyramid.
Classic pyramid with progression in several weeks – It’s called a pyramid type because every time you reduce the number of repetitions and increase the number as a hypothetical pyramid in which rising toward the apex section decreases. Here’s an example of three weeks :
- First week: 3X8 (3 sets of 8 reps with constant load X).
- Second week: 4X6 (4 sets of 6 reps with constant load Y).
- Third week: 6 X 4 (6 sets of 4 reps with constant load Z).
Note : X, Y and Z may be the same or, for most preparations, gradually increasing with X < Y < Z.
Inverse pyramidal – To improve the heating phase, the inverse pyramidal precede the real workout with a heating phase consists of a pyramid particular, at reduced load compared to that of the training itself, the pyramid of heating. The pyramid of heating can be structured as follows :
- A set of 10 repetitions with low load (max 50% of the planned training load or the maximum load, if you are able to estimate it correctly).
- A series of 8 repetitions with medium load (max 60% of the planned training load or of the maximum load, if it can estimate it correctly).
- A series of 6 repetitions with high load (max 70% of the expected training load or maximum load, if it can estimate it correctly).
At the end of the pyramid of heating should observe two to three minutes of rest. So begins the reverse pyramid workout that is:
- A series of 4 repetitions with load at most equal to 85% of the training load to the maximum load expected or if it is able to estimate it correctly.
- A series of 6 repetitions with load at most equal to 80% of the training load to the maximum load expected or if it is able to estimate it correctly.
- A series of 8 repetitions with a load equal to the maximum all 70-75% of the training load to the maximum load expected or if it is able to estimate it correctly.
- A series of 10 repetitions with a load equal to the maximum all 60-70% of the training load to the maximum load expected or, if it is able to estimate it correctly.
A typical session inverse pyramid, combining the heating phase to the training itself, takes on the appearance of seven series, respectively, 10 – 8 – 6 – 4 – 6 – 8 – 10 reps and variable load. The loads may be increased when you realize that your training has become ” Easy ” always respecting the highest percentages indicated in the schemes described.
Conclusions.
Regardless of the type of training used (only 3X8 or 3X12, classic or pyramid reverses pyramid), it should be noted that the body has a remarkable ability to adapt to the type of training, and it is convenient to change the type or at least the loads used at least every two three months.
