The larger the font, the greater the response in the corresponding parameter. And of course, we are talking about repetitions for the maximum number of times that we can master at a time, i.e to failure.

But what else do we need to consider?

You understand, I hope, that there is no place for the magic of numbers. These numbers are linked to the amount of time the muscle is under load.
Thus, we need to keep in mind the following point. For muscle hypertrophy, we need to work with a weight that will allow us to perform the maximum number of repetitions in 30-50 seconds with low intensity. We need to perform the negative phase of the movement much slower than the positive one. This is about 1-2 seconds for a positive phase and 3-4 for a negative one. That is, one repeat will take about 4-5 seconds. This is where the recommendations for the number of repetitions come from. Multiply 4 by 10 and we get just our 40 seconds for one set for hypertrophy. And this weight will be close to the 70% from 1RM.

Another important point concerns the rest time between sets. This time is in the range of 2 to 4 minutes. The larger the muscle group, the longer it takes to wait. This is due to certain processes in the body, and we won't go into details, of course.

Strength training involves high intensity with high weights, fewer repetitions, and more rest time, while endurance training involves working with lower weights, more repetitions, and less rest.

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