How many repetitions should I do? | Maximum Strength Training

How many repetitions should I do?

The number of repetitions is a much discussed topic, and depending on the training form, the number of repetitions also varies. Some recommend four to eight repetitions, others six to ten. In theory, eight to twelve repetitions are often spoken of in order to train maximum strength.

You should stick to this, especially in the beginning, even if you don’t have enough experience. Advanced athletes can then vary the number of repetitions and sets. However, it is important that the number of repetitions does not exceed twelve. Then it can happen that you no longer train the maximum strength, but the other strength characteristics, such as strength endurance.

What does a maximum strength training for the legs look like?

In order to train the legs optimally and get the maximum power out of them, an athlete needs the right exercises and training parameters. Finally, a stretching program and a little warming up should not be missing.

• As a first exercise you can start with the knee bends.

  This involves five to eight repetitions and the exercise is completed after four to five sets. Leg bends and leg stretches are also good exercises that can be incorporated into a maximum strength workout. However, it is important to train player and opponent muscles to prevent imbalance.

• The next exercise is the leg press, which can be performed lying down or sitting.

  In a sitting position, the lower back is additionally integrated into the working muscles. The leg press can be trained on one or both legs, depending on how fit the athlete is and the training goals he or she is pursuing.

• Calf lifting is another exercise that is well suited for maximum strength training of the legs. First of all, you don’t need weights, just a step and your body. One leg is placed with the ball of the foot on the step so that the heel is free. Now the entire body weight is shifted to the ball of the step.The heel is lowered to below the horizon of the step and then, as explosively as possible, is brought back up to the “toe tip position”.