Subject: RE: number of reps for resistance training While I am not a professional weightlifter or trainer, I have done a considerable amount of strength training and even dabbled in amateur bodybuilding in my youth, so I have been exposed to what some of the experts have to say, so I'll give this a go....
First, reps and weight. Bodybuilders use heavy weight and fewer reps to build mass and strength. Of course, if you're not eating like a bodybuilder you won't gain mass as quickly, but heavy weights and few reps will bulk you up. Atheletes who want to tone and strengthen use less weight and more reps. I believe that your 8-12 reps are in the area where you want to be. Maybe try 10-15 reps for various exercises.
Second, multiple sets. The goal is to stress the muscle, and I believe that you won't do as good of a job stressing the muscle in a single set. It's like intervals on the bike, kind of.
Anyway, I hope that helps. For what it's worth, I'm doing strength training this season also. This is my second season of tri's and last season I was just working on building an endurance base and I didn't strength train. I have noticed that I am exerting less energy in the water, and I believe it's because I'm stronger. I have also noticed less effort while running.
And lastly, all of the how-to tri books I've seen recommend strength training so that's probably ti biggest reasons I'm doing it--advice from the guys who have been-there-done-that. Good luck this season. |