When we are training with the aim of gaining muscle mass there are different types of training. We must take into account all the variables of the training to be able to advance and achieve our objectives. The AMRAP It is a modality that focuses on a series of repetitions of physical exercises with great resistance and whose objective is to improve physical condition. It is a widely used method to improve our strength and more easily achieve goals.
In this article we are going to tell you everything you need to know about AMRAP and how to use it in favor.
What is AMRAP
The first of all is to know how the AMRAP training is. They focus a series of repetitions of physical exercises with great resistance. They are usually very useful to improve the physical condition has given the best of each one in them. They are workouts that provide great physical benefits such as muscle mass gain or weight loss. It must be taken into account that to achieve hypertrophy we must perform a sufficient stimulus so that the muscle can grow.
AMRAP means as many repetition as possible in English. In Spanish it would translate as all the repetitions you can do. For example, we are used to performing sets as a set number of reps. From there we must improve the training variable such as training volume, intensity and frequency. In AMRAP workouts we seek to do series with a certain weight to do as many repetitions as possible. That is, reaching muscle failure. Muscle failure is the time when the muscle cannot finish a rep on its own. It is then where we must stop the exercise and shore up the load and the number of repetitions that we have done.
In these workouts, a higher caloric expenditure and an improvement in performance are sought. Let's take the example of a series of squats. If we do a series of squats with 50 kilos of weight, we can do 10 repetitions. For the next session the ideal would be to be able to perform more repetitions with the same weight to apply the principle of progressive overload. All the rest of the training variables are based on this principle. We can't hope to advance in the gym if we do the same exercises and lift the same weights every week. There are many ways to apply the progressive overload principle.
Progressive overload
As we have mentioned before, with the main progressive overload we manage to improve the gym. If we do the same exercises in the same routine every day with the same weight and the same repetitions, we will not improve. It must be taken into account that the body needs an increasing stimulus to produce hypertrophy. As you might expect, we cannot apply this progressive overload principle in the same way to everyone. You have to adjust the level to each of them.
For example, newbies can develop a greater amount of strength in less time. Namely, This translates into greater load progression in less time. When you go to the gym, you can see how week by week you can lift more weight than the previous one without becoming excessively fatigued. However, as we advance in our level we see that it is more difficult to increase the loads week by week. There are many newbies who can increase the loads session after session.
This is when we must apply the principle of progressive overload in a totally individualized training program for each one. The AMRAP method is a part of progressive overload that will help you get better. It is a fairly popular type of training all over the world. It consists of training is designed for people who work with aerobic exercises and for those passionate about training with high intensity repetition exercise.
The AMRAP method focuses on performing constant exercises with functional movements of art intensity. They are usually designed to help athletes push their limits and improve their physical results. It not only helps you improve physical results, but also emotional ones. It must be borne in mind that, if a person exceeds his goals and reaches the proposed objectives, he will be motivated to continue training. When the body is about to give up, it is the mind that plays a fundamental and determining role in order to complete the repetitions that are being carried out.
One of the characteristics of the AMRAP exercises is that they help to adapt to the conditions of each person. This allows many beginners to exercise with this method.
Advantages of the AMRAP
One of the main advantages offered by this method is that you do not need machinery in the gym. Each person's own body weight can be used to perform the AMRAP. Therefore, it has become a very practical and useful training method. The training time period is much shorter than anyone else's since we are subjecting the body to an extreme. Once we reach muscle failure, we must analyze the correlation between fatigue and stimulus. If the fatigue-to-stimulus ratio is higher in fatigue, we will not be performing entirely efficiently.
The body has a recovery rate that must be strictly adhered to. Recovery is the time it takes to do the exercises again with the same effectiveness and efficiency. The body takes time to regain muscle mass, tendons and joints. If we do not exceed the training volume and our life is not very adequate, we cannot efficiently perform AMRAP workouts and we will see how we do not progress.
Duration
Finally, let's see how long AMRAP workouts last. The most normal thing is that they sound to last about 20 minutes on average. This is so due to the intensity required to perform these exercises. This intensity is very high, so it is better to shorten the time of this practice to avoid injuries or overtraining.
I hope that with this information you can learn more about the AMRAP method and its characteristics.