How to Achieve Good Results in Record Time

When it comes to exercise, choosing the right number of repetitions – from the smallest, through moderate, to very large – is what determines the speed at which you will achieve the desired result. The number of repetitions that will inform you in each set should depend only on your goals. In this text, we will try to unravel the mystery of all the repetitions represented in the exercise. So, let’s see – how to achieve good results in record time.

The first range – from 4 to 6 repetitions

If your goal is to increase muscle strength, the right way is to opt for weights that you can lift 4 to 6 times. We know that there are 2 types of muscles – slow-contracting and fast-contracting. Muscles adapt, becoming even stronger and producing strength faster. Note that women should not worry about building “male” muscles, because a woman’s body lacks large amounts of testosterone.

After this set of repetitions, due to the heavy load, the muscles need more rest between sets. To recover, rest for 2 to 4 minutes between sets.

Second range – from 8 to 12 repetitions

This is the perfect formula if you want to improve your muscle shape. In the first range of repetitions, the fast-contracting muscles react immediately. However, in this set, both types of muscle fibers are stimulated at the same time. By engaging all the fibers, the muscles develop and shape at the same time.

Experts agree that, if you practice this set, a rest of 60 to 90 seconds is the right way to achieve the desired effect. At the same time, the muscles will recover the best.

Third range – from 15 to 20 repetitions

If your intention is to increase muscle endurance, the recipe is to lift lighter weights, which will lift you between 15 to 20 times. Although many women think that this set will remove fat deposits, that is not true. In order to achieve that effect, other “measures” are necessary – diet, cardio exercises, etc.

For those who want to improve their flexibility and endurance, large ranges are suitable for several reasons. They help the body develop additional capillaries, which carry oxygen and nutrients to the muscles. Also, a larger number of repetitions of connective tissue, ie tendons and ligaments.

When you train to improve muscle endurance, the less you rest between sets – the greater the load on the muscles. It is best to start with 30 seconds. This helps the muscles to adapt faster and achieve good results.

Please note, be prepared for muscle inflammation as well.