What is better-training with a single approach or with several.
Training with one approach is the performance of one set of repetitions for each exercise during training. This is the opposite of training consisting of several approaches, in which you perform more than one approach for each exercise. For example, one set of squats can consist of 1 set of 15 reps, and a session of several sets can consist of 3 sets of 12 reps.
The number of repetitions in your individual approach depends on what weight you are using, what part of the body you are training and your current level of physical fitness. The heavier the weight you use, the fewer repetitions you will be able to do in one approach. Conversely, you can do several repetitions with moderate or light weight.
Some advanced athletes can perform very heavy single sets with only 2-5 repetitions to increase their maximum lift. This method can be combined with other exercises performed in several approaches. Novice athletes can use training with a single approach with several repetitions and a light or moderate weight as a way to get used to strength training, work on the form and not exhaust themselves too much.
Correction
Training with one approach should be carried out using significantly more weight than with training with several approaches – you need to work hard. This type of training is not always optimal for achieving results and may not show a complete picture of how standard training with one approach and with several approaches can lead to an increase in strength and muscle mass. Beginners can gain solid strength and muscle gains with single-approach workouts if they challenge their muscles with enough weight, although these effects may be short-lived. People with experience in strength training may need more approaches to see improvements. In general, research shows that for most people, training with multiple approaches is superior to training with one approach.
Pros and cons of training with one and several approaches
Positive
· Can work for beginners
* Easier to manage on time
* Retains power
* Exercise flexibility
Minuses
· May not work for advanced athletes
· Can't increase strength or muscle
* Short-term effects
Positive
Although several approaches can lead to the greatest increase in strength, training for one approach can still be a good choice for many people. Training with one approach works for beginners, because it is a good way to start learning how to perform exercises in good shape without overdoing it. When lifting weights, too much training can have unpleasant consequences! It is also suitable for people who have little time for exercise. It takes less time to complete one set of each exercise than three or more sets, so it will be easier for you to squeeze the workout into the schedule. You are more likely to complete an exercise program when you do not have to work for hours in the gym. In addition, avoiding repeating the exercise over and over again will help reduce boredom.
Using separate approaches for a couple of exercises at the beginning of a workout can preserve your strength until the end of the workout. For example, if you want to work on your squat form or increase the maximum weight you can lift, doing one approach will be a reasonable choice, while maintaining your strength for further exercises performed in several approaches.
Another advantage of one - time training is flexibility. You can easily change your workouts by replacing them with new exercises when you get tired of the old ones or when your body stops responding.
Minuses
Training with one approach may not be the best choice for more experienced athletes. Single-approach workouts can help you safely master the basics of form and movement patterns, but they can't help you achieve your strength or muscle growth goals.
For this reason, using a single-approach workout may be best for short-term results while you get used to a new movement or weight.
Make sure that training with one approach works for you
If you decide to train with one approach, you will have to work a little harder to get the most out of each repetition.
* Warm-up: Prepare your muscles by doing at least 5-10 minutes of cardio or doing light warm-up approaches in each exercise.
* Keep your concentration: Take your time during each repetition and focus on the muscles that you are working out. Perform each repetition in perfect form: without jerks, bouncing, slouching or cheating. * Use heavy weights: To tire your muscles, you should lift enough weight so that you can perform only the desired number of repetitions (from 8 to 15). If you can continue at the end of the set, this is a sign that you need to increase your weight.
* Move slowly: Using momentum means that you are not using all the muscle fibers. For each repetition, count to four during the lifting and lowering phase of the movement.
* Think about maximum effort: remember that you are doing only one approach, so give your best, staying within your own limitations and capabilities.
* Rest: Rest for at least one day between strength training sessions.
