Friends, we are launching a CYCLE of articles in which we will refute or confirm popular bodybuilding myths. The cycle will be called "And they talked to us ..."

I want to apologize in advance, my English is not very good, so you can notice spelling errors, but I hope you understand the essence of my post.

Myth - "3-5 for strength, 6-12 for hypertrophy, 12-20 for endurance." -

Reality - in fact, there are no special sensors on our muscles that would record the number of repetitions that we did, but our muscles feel the time in which they are under load, which determines whether we want to build muscle mass, become stronger or increase endurance .

Time under load: 10-30 seconds - force; 40-60 sec - hypertrophy; 70-100 sec - muscular endurance.

Myth - "You need to rest 10-30 seconds for the development of endurance; 1-1.5 minutes for hypertrophy; 5-7 minutes for strength."

Reality - if the rest is 10-30 seconds. to increase stamina can still be justified, then with hypertrophy and strength things are different.

Rest between approaches is different for everyone. Someone can recover in a minute, and someone is missing two. You need to rest as much as you need for you to do the exercise without much noticeable loss of strength in this exercise (for example, you did the bench press 100kg 12 times, rested a minute and a half, went to the barbell and did 7 times ... Why is that? Rest How much do you need (of course within reason) and do 10-11 times.