|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
The Role Of Repetitions In Your Muscle Building Program
Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.
The first thing to note is that a repetition consists of three elements - namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.
The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:
1. A single repetition maximum (1RM) increases muscle strength.
2. A six to eight repetition maximum increases muscle size.
3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.
Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.
You can find out more about building muscle by visiting the site listed below.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
Building Lean Muscle | How â€śBBSU Circuit Protocolsâ€ť Helps People Build ... - PR Web (press release)
How To Build Muscle Fast | How â€śLean Hybrid Muscleâ€ť Can Help People Burn ... - Watch List News (press release)
Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!
Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits.
Exercise The Right Way - The Wrist Extension
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Exercise The Right Way - The Bent-Knee Sit-Up
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiiders' training regimes.
The Superset Advantage
Supersets give you the most bang for the buck. They give you more muscle in less time, and don't bore you from how long it takes to actually do the exercises.
Train for the Look You Want
So the Olympics are almost upon us. While you have the chance, compare the differences between a marathon (long distance) runner's body and a sprinter's body.
Exercise The Right Way - The Hammer Curl
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Ace Abs Without Crunches, Cradles, Or Sit-ups!
I know what many of you are thinking reading the title of this article. I also thought the same once.
What Do You Mean Low-Intensity Training Isn't The Best For Fat Burning?
But how can this possibly be? Everywhere you look, it's always said that long-duration, low-intensity training is best for fat loss. All high-intensity work does is burn carbohydrates, right?Wrong.
Personal Training: 3 Powerful Ways to Position Yourself as an Expert
Regardless of what profession you are in, it is critical that people believe that you know what you are talking about! You won't find very many successful lawyers whose clients never win in court, or popular doctors whose patients are continually misdiagnosed. This concept obviously applies to personal trainers as well, and making sure you are viewed as an expert in your field is as important as having the knowledge to begin with.
Waist Your Breath - Breathing For A Thinner Waist
The crunch exercise is the backbone of abdominal training. It develops the muscles of the abs to help you build that much-desired six-pack.
Power Mass Training for Building Muscle Mass
Many people believe you need to train with a variety ofweights and reps in order to maximize your muscle buildingprogress. I believe that you can find the appropriate repnumber for your muscles and it is best to stick with thatrange most of the time.
Tips to Help You Gain Weight
There are a couple of reasons why most people fail in their attempt to gain more muscle mass:A. Improper diet.
The Baby Boomer Athlete
Are you a Baby Boomer? If you were born between the years of 1946 to 1964, you are part of the 79.1 million Boomers, comprising 29 percent of the total US population.
The more muscle a person has, the greater their metabolism is, which equates to the faster they burn calories. However, resistance training to build muscle is only one part of the equation.
Questioning Proper Abdominal Training
Q: I've heard you mention that you don't need tons of cardio to burn stubborn abdominal fat. Okay, I can live with that, but you've also said that it isn't absolutely necessary to perform direct ab work either.
The Amazing Benefits of Resistance Training
When it comes to exercise, resistance training is often overlooked. Resistance training is an essential part of any fitness program and has many amazing benefits.
The Importance Of Creatine In Building Lean Muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.
How Long Should You Rest Between Muscle Building Sessions?
In an earlier article we concluded that muscles must be worked to failure if an adequate hypertrophic response is to occur. Whether this involves one or more sets is irrelevant as in either scenario the muscles must be worked to failure and beyond.
Increase Your Training Intensity - Training To Failure
You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.
The Secret Of The Perfect Program!
Another critical factor to be aware of, is the efficient use of time. If a routine is performed in approximately one hour, the muscle gains will be much less than if the exact same routine was performed in half and hour.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.