How many groups do you require muscle building? The answer may surprise you

If you are looking to make gains in the gym this summer, new research suggests Luxury and most intense exercises may be the way to go.

The new results come from a prior study published in Sports -Retisher-The open Preprint server where researchers can share work before the pendant is reviewed. In reviewing 67 studies, the researchers have identified any behaviors that led to muscle gains and less effective strength.

They found it Increase the size of the groups In the resistance training session, it was useful for both muscle strength and muscle growth, however Only even a certain point.

In other words, “the quality and intensity of the voltage is more important than the huge amount of training”, ” Jeremy Swine, MarylandA member of the California University Sports Fellowship Program said health.

Although there is a lot of research on the most effective and specified training frequency, a few studies have been discussed in how people actually divide their activity into different exercises. Jacob RamrterPhD candidate at the University of Florida Atlantic.

To answer this question, Remmer and his colleagues looked at 67 studies including more than 2000 participants. They defined the strength groups in each of them:

• Direct groups, That indicates exercises that train a specific muscle (it is the basic work). These may be a bench piston to build chest strength, for example.
• Fracture groups, Which includes “indirect groups” – or those in which the muscles work, but they are not the first target. These are calculated as a “half” group. This means that the extension of the three heads, which works indirectly, will be added to this total value.

After analyzing all research, Remmer and his colleagues found that, as one might expect, people saw an increase in muscles and strength because they added more groups for each exercise session.

However, the data also showed:

• About 11 collections of fractures In any specific session, Muscle growth.
• About Two direct groups In any specific session, Power gains.

This means that “for both strengths and muscle growth, the first few groups you do in the exercise offer the greatest return to your investment,” Remmer said. “More groups seem to bring more results – but just somewhat.”

Remart said that the results of this study may be useful for people looking to make training more efficient or for those looking to build a weightlifting training plan.

“to power, It makes sense to adopt the higher frequency approach – on average, around it Two to three times a week– With some limit Low per session [set] How much, “ Clear.

This approach will work for benefit Muscle growth Remmert also added, or someone can try to go to the gym Less times a week, but do a slightly higher number of groups.

Even for those who are not very detailed about the resistance training routine, “be reassured that even Moderate consistent episodes to practice strength It can have a significant impact on our health “,” Jordan Boriman, Multiple Sclerosis, SeesPhileland Clinic’s physiological exercise and Borman Performance Training Owner, health.

This new study may help people to formulate their strength routine, but it is important that there are some restrictions.

For one, study The peer review has not yet reviewed, So the results are primary.

Moreover, the study was a molten analysis, so “the results are completely It depends on the studies covered Ramer said that the quality and amount of data covered may leave some stones without leaving some stones without leaving some stones without decomposition.

For example, if there is “more specific training, such as low repetition groups using heavy loads”, which are included in the analysis, the results were different.

There was also a lot of disparity Among the different types of exercises, Boreman added, of the type of equipment to the level of instructions.

The study participants were also mostly A young and healthy, Studies that are presented to “were considered”Short -term results, “ Swisscher added.

He said that future studies should look at how the strength routine affects people in the long run, especially those found in more diverse demographic groups, and you should consider how the recovery factor and injuries as well.

Boriman said it may seem intuitive to be a lesser number of groups to build strength, but these results are in line with previous research.

Less groups with larger loads It has been shown long ago Increased strength over time, He said, because he helps you. “[improve] Production strength.

Swisher added that a fewer and more intense number may be effective due to the fact that the initial challenge groups help “use a maximum number of muscle fibers and stimulate most of the strengths.”

Basically, once a group or two solid groups are completed, This additional adds the minimum additional stimulation, “but a pile of more fatigue and prolonging the recovery time”, “ He said.

“If you download your training a lot over time, you will face an increase in fatigue and lack of performance when it comes to pure strength,” Borman added, although the problem is not important when it comes to muscle growth.

Regardless of whether you are fanatic of physical fitness or think about formulating the strength routine for the first time, experts agree on a research like this can provide Guidepost how to make the most of your resistance exercise –Try to focus on only a few groups, repeat about three times a week.

For beginners in particular, Remmer has suggested from fewer groups, adding more when your results begin in the plateau.

When it comes to The ideal number of actors in each group, Boreman said that it depends on your fitness goals:

• Licker of actors, about One to five, Recommended Power and strength.
• on From six to 12 actors It would be better for Muscle building.
• Do between 13 and 20 actors Recommended Muscle tolerance.

However, Boreman and Remmert agreed that people should not suspend numbers. The perfect exercise of each person is different.

Swisscher said this framework, along with other strategies, could help you achieve your strengths.

“It allows Sufficient comfort Between exercises on the same muscle groups, it is usually at least 48 hours, so that your muscles can recover and grow. “[And] Help Track your exercisesFor example, note the number of groups, actors and weights that you raised – and set it based on your personal response. Seeing your written progress is a motivation, and allows you to make enlightened and increasing changes on your routine. “