This is a wrong way to achieve this

And and Meta -analsis Posted Sporty Indicates that the management is a Only the series By Exercise Is enough Increase strength and muscle mass. Next, we provide you with all the details.

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Catalina Siampa

How to win muscles with less repetitions

Study -vision provides minimum evidence Single series training Effective and effective to encourage Muscle growthThe ForceThe Endurance And the Power.

Analyzed the effects of work Resistance training A single series made Muscle failureCompared with training departing from 2 Repetitions In the reserve (ie, stopping two repetitions before failure), in different areas Muscle adaptations.

42 subjects were involved, Men Y. WomenBetween 18 and 40 years with previous experience in resistance training. There is a duration of the program Eight weeks Con Two weekly sessions Full -body training, including nine years for session, a Only the series Up to 8 to 12 repetitions Maximum effort.

Researchers conclude that it is possible to obtain only marked muscle adaptations Two 30 -meter Weekly Sessions Complete -Body Training for eight weeks.

It strengthens the idea of ​​lack of Time It should not be The obstacle To conduct regular training.

Despite the reduction Volume Training in relation to traditional multiple routines SeriesParticipants carried them or raised them Muscle time.

For HypertrophyThe slightest benefit of those who trained up to the verdict was observed Differences Are lower between two methods.

Improvements in Force Y. Endurance Occurred regardless of proximity Muscle failureSuggest that 2 reserve repetitions can provide similar benefits with training less FatigueIs suitable for greater adherence Long -term. Also, the participants have improved their ability to count Repetitions In the Reserve, highlights the exercise Press de Banka.

Benefits of muscle strengthening

According to Mayo ClinicHe is Strengthening of muscle It offers a lot BenefitsThese are:

• Manage and raise Muscle time.
• Is suitable for development Strong bones And reduce the risk of Osteurship.
• Contribute to the control of Body weightIn addition to weight loss by stimulating metabolism to burn more calories.
• Improve The quality of life And the ability to demonstrate Daily activities.
• Protect Joints And reduce the probability of Injuries.
• Improve Balance And reduce the risk of Waterfall.
• Eliminate the characteristics of different conditions ArthritisThe DepressionThe DiabetesHe is Pelvic pain And the es dare.
• Induce Cognitive abilities And the Learning In the elderly.

Its part, the American College of Sports Medicine (ACSM) It makes a lot of highlight Benefits Physical associated with resistance training like increased ForceThe Endurance And the MusclesImprovement of growth and resistance BonesWere, and,, and,, and,, and,.. Muscles Y. Connective tissuesOptimization Communication Between the brain and the muscles, the increase in production Hormones Improvement in the control of growth and levels Blood glucose.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.