Technical 1, heavy load/ little of repetitions: Force
To perform this technique it must therefore use a lot of weight, enough for that one should not perform more than 6 repetitions at the maximum.
This method is the one used by the athletes who are seeking to develop the strength: for achieving its objectives, we will ensure to work well below the 6 repetitions or even aim at only 1 to 2 repetitions. We can quickly understand that the muscle will be subjected to severe test, also will it logical to respect a long rest period between each series (at least 3 to 5 minutes or even more for some workouts very intense). It is on this condition that the muscle recovers from this unusual effort and regain its power to cope with the next effort.
Technique 2: load average/ average number of repetitions: Volume.
By average load, it must hear a load which allows us to perform between 8 to 10 repetitions to the maximum.
This method should be particularly to the person who would like to have the volume: which means in other words work his muscles in the aim of making them more curves, more "inflated". To obtain this muscular hypertrophy, we will achieve the series not exceeding 8 repeats for the majority of muscles and even sometimes go down to 6 for the large muscle groups such as legs or chest or back ends. The rest period between each series will be in the order of 1mn30 to 3min.
Technique 3: light load/ high number of repetitions: Endurance.
With a light load it can perform beyond 10 repetitions.
More than the load is light and the more we can raise the long time ; the number of repetitions is unlimited, and varies considerably as a function of its drive and its objectives ( it is not uncommon to see athletes achieve more Some thirty repetitions in agreement with their specific program in drive).
We chose this method when it was already a good muscle capital and that you wish a physical draws, defined, highlighting each muscle. This technique called endurance, is very stressful because the pace remains supported throughout the meeting with periods of rest extremely short ranging from 30sec to 1mn30.
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