You can find it in the table below how many repetitions you need for which goal, how much rest is involved, what the intensity is (%1RM) and how long the muscle is under tension (TUT).
So it doesn't matter how many repetitions you do for muscle building. As long as you go towards maximum (RPE). Ultimately you never want more than 30 reps doing that is no longer useful for muscle building [1]. Be happy, because you will quickly get tired of doing so many repetitions. 🙂
The time efficiency regarding the parameters
As discussed earlier, it doesn't matter whether you do 3 or 30 reps muscle building. Still, you'll want to include all four parameters to add variety to your personal program. This way you keep it less monotonous! In addition, you can train efficiently by keeping the work-rest ratio optimal. After all, you don't want to few, but certainly not too a lot of spending time in the gym. You can use the pyramid below for this.
Hypertrophy or strength?
At the largest part You can focus on all sets of hypertrophy alerted exercises, because you rest for an average of 90 seconds after a set of 40 seconds on average. With black strength training you need to rest for an average of 180 seconds, which takes up a lot of time during your training. For endurance, the sets last an average of 70 seconds, which means that the work takes a lot of time. Moreover, you need a good mentality and a lot of discipline to do all endurance-based work sets.
Suppose you have determined that 16 work sets in a workout ensure the best recovery of your body. Then my preference is to do the majority of your training based on hypertrophy (8 sets). For these sets you can choose from compound and isolation exercises. Then strength, because it is motivating to achieve personal records on the main lifts (5 sets). Finally, it is best to focus on strength endurance (3 sets). In practice it often requires a lot of discipline to do many sets with +15 many repetitions.
In addition, at the top of the pyramid there is also the concept of cardio!
Cardio???
Cardio ensures that you recover better after training. In addition, you can maintain the training better because you 'train' your heart. It is best to use an air bike or exercise bike for this. These devices take care not for muscle damage in the legs, which can cause your muscles to to recover after a leg workout. I recommend doing an average of 15 to 30 minutes of cardio per week at an increasing pace [2].
Sources
[1] JM Willardson, “The application of training to failure in periodized multiple-set resistance exercise programs,” J Strength Cond Res, full. 21, no. 2, pp. 628–631, May 2007, doi: 10.1519/R-20426.1.
[2] L. Ge et al., “Comparison of dietary macronutrient patterns of 14 popular named dietary programs for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomized trials,” BMJ, full. 369, Apr. 2020, doi: 10.1136/BMJ.M696.
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