Lifting for Longterm Health
Many people ask me, what is the proper number of repetitions and sets to perform for strength and size while lifting weights? I inform them that my belief is that 8-12 repetitions is good for building muscle size and anything below those reps are mostly for strength. Many studies have proven this to be true, but nowadays new research informs us that time under tension while lifting weights is more beneficial and safer to the human body.
What does this mean? When you lift lighter weight for higher reps you put more tension on your muscles for a longer period of time. Consider doing a set of bench presses for 12 reps in a controlled and smooth manner. This will take approximately 12-18 seconds to complete one set of bench presses. Now do a set of bench presses for 3-6 reps. The time under tension is approximately 3-10 seconds depending on the amount of weight being lifted.
As you can see in the above example, time under tension doubles with lighter weight and higher reps. Of course when using lighter weight, we want you still to struggle to lift your last couple of reps. If you’re getting the last reps with ease, then you should increase the weight. Using light to moderate weight helps in the prevention of injuries to the muscles and joints.
I can attest to this as I have torn my chest muscle, pulled hamstrings, strained biceps and continue to deal with shoulder and elbow pain because of the years performing heavy weight. I now perform moderate to somewhat heavy weight for higher reps and slower movement. The next question that people ask is how much rest time between sets? I believe it depends on each individual’s needs. I’ve heard many experienced trainers say that a minimum of 2 minutes is required for full recovery between sets and others say 1 minute. I personally tell people to rest as long as needed until you fully catch your breath. It also depends on what kind of training you’re doing.
If you’re doing a super set program that requires you to move from one exercise to another without rest, then you’re probably resting only 5-10 seconds between each exercise set. After you complete the super set, then you can rest as long as needed before performing the next super set. Regardless of any type of training you’re doing, always rest enough to breathe normally. That way you have a less chance of getting light headed while training.
I hope this gives you an idea between the difference of muscle growth and strength. Depending on what you’re trying to achieve, you can perform a muscle strength and size program that targets both goals. Next month, I will discuss and list a weight training program that targets both of these muscle areas.
AS ALWAYS, STAY ACTIVE AND BE IN CONTROL OF YOUR MIND, BODY & SOUL
Paul Passino has a Bachelors of Science degree in human performance and sport with a health, education, and coaching minor, as well as 45 hours of sports administration and over 23 years of teaching P.E., weight training, and coaching.
