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Conteúdo fornecido por Holly Perkins, BS CSCS, Holly Perkins, and BS CSCS. Todo o conteúdo do podcast, incluindo episódios, gráficos e descrições de podcast, é carregado e fornecido diretamente por Holly Perkins, BS CSCS, Holly Perkins, and BS CSCS ou por seu parceiro de plataforma de podcast. Se você acredita que alguém está usando seu trabalho protegido por direitos autorais sem sua permissão, siga o processo descrito aqui https://pt.player.fm/legal.
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Ep 19: The Over 45 Guide To Sets and Reps for Strength

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Manage episode 406035108 series 3524764
Conteúdo fornecido por Holly Perkins, BS CSCS, Holly Perkins, and BS CSCS. Todo o conteúdo do podcast, incluindo episódios, gráficos e descrições de podcast, é carregado e fornecido diretamente por Holly Perkins, BS CSCS, Holly Perkins, and BS CSCS ou por seu parceiro de plataforma de podcast. Se você acredita que alguém está usando seu trabalho protegido por direitos autorais sem sua permissão, siga o processo descrito aqui https://pt.player.fm/legal.

One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Specificity in training
  • Muscular strength vs. endurance
  • Myofibrillar and sarcoplasmic hypertrophy
  • A “hard” weight load
  • The ideal amount of reps for women
  • Progressive overload
  • A prep set
  • My 15-12-10-10 approach
  • Adjusting to the demand of an exercise

Resources Mentioned:

  • Listen to the first 18 episodes of Holly Perkins Health Podcast HERE
  • Apply for The Body Composition Project HERE
  • Research on fundamentals of resistance training HERE
  • Research on optimum repetitions for the development of strength HERE
  • Research on specificity of repetition maximum training zones HERE
  • Research on periodized strength training HERE
  • Research on the influence of resistance training volume and periodization HERE
  • Research on sarcoplasmic hypertrophy in skeletal muscle HERE
  • Research on effects of estrogen on musculoskeletal performance HERE

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

  continue reading

48 episódios

Artwork
iconCompartilhar
 
Manage episode 406035108 series 3524764
Conteúdo fornecido por Holly Perkins, BS CSCS, Holly Perkins, and BS CSCS. Todo o conteúdo do podcast, incluindo episódios, gráficos e descrições de podcast, é carregado e fornecido diretamente por Holly Perkins, BS CSCS, Holly Perkins, and BS CSCS ou por seu parceiro de plataforma de podcast. Se você acredita que alguém está usando seu trabalho protegido por direitos autorais sem sua permissão, siga o processo descrito aqui https://pt.player.fm/legal.

One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Specificity in training
  • Muscular strength vs. endurance
  • Myofibrillar and sarcoplasmic hypertrophy
  • A “hard” weight load
  • The ideal amount of reps for women
  • Progressive overload
  • A prep set
  • My 15-12-10-10 approach
  • Adjusting to the demand of an exercise

Resources Mentioned:

  • Listen to the first 18 episodes of Holly Perkins Health Podcast HERE
  • Apply for The Body Composition Project HERE
  • Research on fundamentals of resistance training HERE
  • Research on optimum repetitions for the development of strength HERE
  • Research on specificity of repetition maximum training zones HERE
  • Research on periodized strength training HERE
  • Research on the influence of resistance training volume and periodization HERE
  • Research on sarcoplasmic hypertrophy in skeletal muscle HERE
  • Research on effects of estrogen on musculoskeletal performance HERE

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

  continue reading

48 episódios

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