Comment s’entraîner dans les différentes sphères d’entraînement?

First of all, scientific research in the field of physical activity is constantly expanding, and it’s difficult to have a fixed opinion on any one subject in bodybuilding, since every human being is physiologically different. However, the theory that to develop muscular endurance you need to do 15 repetitions or more, to develop muscle mass (hypertrophy) you need to stay between 8 and 12 repetitions, and then for muscular strength you need to do 1 to 5 repetitions per set, remains persistent in the field. Yet despite the introduction of this rule several years ago, the majority of people who train don’t understand how to apply it correctly. In fact, it’s not just the number of reps that will define which sphere of training we’re in. The load lifted has a greater impact than the number of repetitions, as it determines how many times we’ll be able to perform the movement.

The load used will enable us to work in the sphere we want to develop, since if I lift a light load and stop after 8 repetitions feeling that I could have done 16, I won’t be in muscular hypertrophy. Indeed, it’s not by voluntarily stopping at 8 repetitions that I’ll miraculously build muscle mass; the load has to prevent me from doing more. The best advice a kinesiologist can give you is to stop when your technique is no longer optimal and the muscles are burning. If you stop at 18 reps, you’ve worked on muscular endurance. That said, there’s more than one factor that will affect which sphere of training you train in, but this concept is one of the main ones in training. When we respect this theory, we juggle intensity to put an overload on the muscles and thus improve in a precise sphere.

It’s important to note that there are many factors that differentiate training in one physical quality or another, and that the concept of training to muscular failure mentioned above is just one of many. If you want to optimize your training and learn more, make an appointment with a kinesiologist. Nothing beats a training plan tailored to your needs!

Reference : Bompa, Tudor. Buzzichelli, Carlo A. Periodization, Training for Sports

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