Why are there always 4 sets of 12 workouts for fitness

The common 4 sets of 12 sessions in fitness training are mainly based on the principle of muscle hypertrophy training, taking into account both muscle endurance and strength growth needs. This combination can effectively stimulate muscle growth while avoiding excessive fatigue. The training mode of 12 sessions in 4 groups conforms to the load range of muscle hypertrophy training. Moderate weight combined with moderate frequency can fully activate fast and slow muscle fibers, promoting protein synthesis. The execution of 12 movements in each group ensures that the muscles are under tension for an ideal period of time, which helps with muscle fiber micro injury and subsequent excessive recovery. Intergroup rest is usually controlled at around 60 seconds to ensure the clearance of metabolic waste and maintain muscle pumping sensation. This arrangement is particularly beginner friendly and can establish neuromuscular control within a safe range.

In special circumstances, it is necessary to adjust the group arrangement. Explosive training is more suitable for 3-6 sets of heavy weight training with less than 6 repetitions, while muscle endurance training can use more than 15 repetitions. Patients with limited joint mobility should reduce the frequency and increase the number of groups, while chronic pain patients may need to reduce it to 8-10 times. Athletes' preparation period may be adjusted according to specific needs, and elderly fitness may use multiple sets with fewer sessions to protect joints. When developing a training plan, individual differences and training objectives should be considered. In addition to the classic 4 groups with 12 repetitions, variations such as pyramid training and decreasing groups can also bring different stimuli. It is recommended to regularly change the combination of groups to avoid plateau periods, while also combining protein supplementation and sufficient sleep. It is best to learn movement patterns under the guidance of a professional coach in the early stages of training to prevent compensatory movements from affecting training effectiveness.

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