Sentences with phrase «per muscle group range»

Not exact matches

Fortunately, this has been studied by researchers (2) who looked at aerobic capacity (VO2) per kilogram of muscle mass in a group of individuals ranging from endurance athletes (marathon runners, cross-country skiers, rowers, etc.) to power athletes (shot putters, football players, sumo wrestlers, etc.).

If you were training exclusively in the 80 to 85 % of 1RM range, like you do on my Bigger Leaner Stronger program, you'd want to be around 60 to 80 total reps per major muscle group per week.

I have two questions: 1 - You stated that the optimal volume when lifting in the range of 80 to 85 % of 1RM is around 60 to 80 reps per week per muscle group, but in your 5 days split each muscle group gets only 9 sets of 4 - 6 reps weekly (except chest and this will be in my second question) so in total its gonna be 54 reps per week which is not enough volume.

So you mentioned that the rep range for a muscle group is 60 - 180 reps per muscle group.

They concluded that optimal volume appears to be in the range of 60 to 180 reps per major muscle group per per week when weights are in the range of 60 to 80 % of 1RM.

So, for example, if the majority of your sets were in the range of 80 to 85 % of 1RM (as with my Bigger Leaner Stronger program), you'd want to be around 60 to 80 total reps per major muscle group per week.

Advanced individuals should train using ranges of 6 — 15 repetitions for 4 — 8 sets per muscle group, with the majority of their training devoted to 6 — 12 repetitions.