How Many Series and Repetitions in Strength Training?

[Linghu Xuanang]

Hello, everyone!

How do ye do in yer strength training?

I find it very difficult to find specific strenght training for developing muscular strenght and muscular endurance for kung fu, as most of that kind content aims hypertrophy. What I do is 3 series/10 repetitions for arms' muscles, 3 series/12 repetions for chest and back, and 3 series/15 repetitions for legs' muscles. I rest 30 seconds between each serie, and 90 seconds before starting a new exercise. I try using both isolate moves in exercises and also compound moves. That worked well up to now, but I don't know if it's really the best way of strength training for kung fu.

Cheers in advance! :)

[sanjuro_ronin]

Strength training is all about goals, about what you want to accomplish.
In a nutshell:
If you want to develop pure strength, ie: As much strength as possible with as little mass as possible, you keep the weight high, the reps low and the number of sets will depend on how many exercises you wanna do.
A typical "pure" strength protocol is the 6 sets of 3 reps or the 5, 4, 3, 2, 1 protocol ( 1 set of 5, 1 set f 4, 1 set of 3, etc, etc).
Then there is the protocol to build strength with some mass, like the 5X5
Then there are the mass building protocols like the 3 sets of 10 or the 10x10 german volume protocol.
The there are the ones that are focused on developing muscular endurance like the 4 x 16 or the 3 x 20, etc, etc

The point being that you need to be clear on what you want to develop first and train accordingly AND EAT accordingly.

[Linghu Xuanang]

Strength training is all about goals, about what you want to accomplish.
In a nutshell:
If you want to develop pure strength, ie: As much strength as possible with as little mass as possible, you keep the weight high, the reps low and the number of sets will depend on how many exercises you wanna do.
A typical "pure" strength protocol is the 6 sets of 3 reps or the 5, 4, 3, 2, 1 protocol ( 1 set of 5, 1 set f 4, 1 set of 3, etc, etc).
Then there is the protocol to build strength with some mass, like the 5X5
Then there are the mass building protocols like the 3 sets of 10 or the 10x10 german volume protocol.
The there are the ones that are focused on developing muscular endurance like the 4 x 16 or the 3 x 20, etc, etc

The point being that you need to be clear on what you want to develop first and train accordingly AND EAT accordingly.

Thanks, man! :D