03
Mag
In general, doing a lot of repetitions will improve your stamina and will not gain volume. It is the ideal formula for those who want "hard" and toned muscles, but no bigger than they are. Many repetitions (15 or more) are incompatible with an excessive load. The weight itself is given by the repetitions, it must be low otherwise you cannot do all those repetitions.
To gain in strength and muscle volume, it is better to choose high loads and do a few repetitions (no more than 10).
A compromise figure between strength and endurance, with moderate muscle gain, is 12 reps.
When we work with maximum loads we increase the maximum force but, curiously, hypertrophy (muscle volume growth) does not occur. With these loads we can barely do one to four or five repetitions. It's a good method for athletes like sprinters who don't need big muscles (it's an extra weight that has to be dragged during the hours of a cycling race) but need a lot of power to win a sprint.
Beginners should start working with medium loads and numerous repetitions, giving their body time to adapt and thus avoid injury. The muscles adapt quickly to the load, but the same is not true for tendons and joints, which require a longer period of "acclimatization". That's why you need to learn to be patient before thinking about lifting more weight.
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