Your checklist for efficient training

Do you want to make sure that your training is really efficient and that you build muscle optimally? Then you should consider these crucial factors. Here is your checklist for effective muscle-building training!

1. the right choice of exercise

For your training to be successful, the desired muscles must be targeted. Choose exercises that target the muscle groups you want to train.

2. training frequency

An optimal frequency is 2-3 training sessions per week per muscle group. This ensures that your muscles are sufficiently stimulated without overtraining.

3. training volume

The optimum training volume is in the range of 9 to 30 sets per week per muscle group. Make sure you stay within this range in order to make continuous progress.

4. intensity

Train at an intensity of 60 to 90% of your maximum strength. This ensures that the muscles are sufficiently challenged to stimulate growth.

5. degree of exertion (RIR & RPE)

• RIR (Reps in Reserve): Target range is between 0 and 2 repetitions in reserve.
• RPE (Rate of Perceived Exertion): On a scale of 1 to 10, your level of exertion should be between 8 to 10.

6. speed

The speed of movement is also crucial:

• Concentric phase (e.g. pressing up on the bench press): Slightly faster.
• Eccentric phase (e.g. lowering the barbell): Slower and controlled.

7. pausing

The breaks between sets should be long enough to allow for full recovery. Important:

• No more pre-tiredness from the previous set.
• Do not rest so long that the body cools down.

Conclusion

Efficient training requires the right balance of frequency, volume, intensity and recovery. Follow this checklist to maximize your progress and promote optimal muscle growth.