Endurance, Hypertrophy, Strength and Power

Asked on August 11, 2014
Created August 11, 2014 at 11:13 AM

Weight training is an important part of many various sports training routines. A number of different fitness aspects can be improved by lifting weights - muscle endurance, hypertrophy, strength and power. That is achieved by manipulating volume of sets (number of reps), resting times between sets and speed at which exercise movement is performed. These variations hit different types of muscle fibres and employ the particular energy systems to improve the chosen fitness component.

High volume on each set is needed to train for muscle endurance. 15 to 25 repetitions per set are the numbers ensuring the most efficient lactic acid production, which is the main objective when training for muscle endurance. Lactic acid is a by-product of anaerobic lactic acid energy system. The less and slower you accumulate it, the more endurance you have. Slow speed (4 seconds up, 4 seconds down) of exercise execution also helps building lactic acid and engages slow twitch muscle fibres. Resting time between sets should not be longer than 30 seconds as longer break clears lactic acid from muscle, reducing training efficiency. Some people go higher than 25 repetitions with lighter resistance but that is not recommended as it takes too big portion of the set till the right energy system kicks in.

Hypertrophy requires 8 to 12 repetitions per set. This volume guarantees the optimum muscle damage, as medium resistance is kept for fairly long period of time. Maximizing this effect average speed of movement (2 seconds up, 3 seconds down) is recommended. This pace also ensures the engagement of intermediate twitch muscle fibres. The rest between sets for hypertrophy is 60 to 90 seconds, which does not let creatine to be fully restored in muscle before the next set and the mixture of creatine and lactic acid anaerobic energy systems are used for best hypertrophy results.


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