The principle
Not only the variation of exercises, but especially the differences in the number of repetitions for each set in combination with weight, all play an important role. For this reason the Workout manager allows you to choose between differing numbers of repetitions per set, thus making it possible to periodically (every 4 to 6 weeks) train the muscle fibers in totally different ways (power, mass, shape).
Important to know:
• Each set of 4 to 6 repetitions stimulates the muscle fibers mainly in getting stronger (power).
• Each set of 6 to 8 repetitions increases the size of muscle fibers (mass).
• 12 or more repetitions form the basis for improved signal transmission to the muscles, as well as giving specific attention to muscle shape.
Variation in the number of repetitions every 4 to 6 weeks forces your muscles to adapt. Within 4 to 6 weeks the principle of progressive resistance is applied: weight is continuously and proportionally increased.
For example, you add 2 ½ kg of weight each week when bench-pressing. After 4 weeks you will be able to lift a total of 10 kg more when bench-pressing than previously.
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