If you're new to the weight room, begin by finding a set of dumbbells light enough to successfully perform a few sets of 12 - 15
reps of a given exercise.
For example, many people see a routine in my program or one of my colleagues programs (or even a magazine)... let's say the routine calls for 4 sets of 6
reps of a given exercise... and they just choose a random weight (or a weight that they «think» they are comfortable with) and do 4 sets of 6 reps.
Complete
all reps of given exercise in each group before moving onto next group.
Your 1 rep max is the maximum amount of weight you can lift for 1
rep of a given exercise.
Not exact matches
«Some
of the
exercises Ryan
gave to us were a bit
of a challenge just because the kids weren't used to doing 10
reps of this or that,» Kim says.
Give your lagging muscles a decent challenge by you using it in a giant set
of 5
exercises with 20
reps each — and while you're at it, why not try to complete all 100
reps in 100 seconds?
Although doing the classic 3 sets
of 10
reps for a
given exercise will undoubtedly make your arms grow bigger and stronger, this will only last for a while.
A trainer's job is to
give you personal attention during
exercise and make sure you perform each
rep in a safe manner with proper form and technique, which is a crucial component
of success.
You can
give your lower abs real hell with several sets
of 15
reps with this
exercise, however, it is key that you do not swing or use any momentum while doing them.
Drop sets are a technique where you perform a set
of a
given exercise to failure and then reduce the weight and continue for more
reps until you reach failure with the reduced poundage.
Training at 90 %
of your 1 -
rep - max for each
exercise of the day, or training at a 100 % for your first
exercise, 80 - 90 % for the second, 60 - 70 % for the third and becoming too tired to
give anything above 40 % at the last
exercises while thinking that you're
giving it all you've got.
«Less is more» in bodybuilding means that you don't have train until you're near - unconscious to make great gains, performing 20 different
exercises for one body part won't
give you better results than opting for a wise selection
of 5 and focusing on doing them with the proper form, weight and
rep range, training twice every day won't make you grow faster but it will set you back instead and....
First, I want you to drop your
reps down to 8 on all
of your upper body
exercises (you'll have to add a bit
of weight and start working a bit heavier for this)- keep your lower body
exercises at 10
reps. Second, I want you to stay on the Basic Routine that I
gave you but now, on the second training day
of the week, I want you to add some more weight and start pushing pretty hard on your last set
of each
exercise.
Contrary to that, locking your elbows at the top makes your skeleton hold the weight and increases the safety
of the
exercises, as well as
giving your muscles a short break so that you can perform more
reps with more weight.
The men were
given various fitness tests and then divided into two groups that were roughly equal in terms
of levels
of body fat, strength (as defined by their one -
rep maxes — 1RM — on the bench press and back squat), and VO2max (the maximum amount
of oxygen consumed by the muscles during
exercise — a measure
of endurance).
Split routines also offer the advantage that greater volume can be achieved for a
given exercise (5 sets
of 5
reps) within a reasonable time, and that workouts can take place on successive days whilst
giving muscle groups that have been targeted the previous day a chance to recover.
It depends on the number
of sets and
reps you do for a
given exercise.
Can you
give an example
of what a weekly training routine looks like,
exercises with sets and
rep numbers?
Just print and bring to the gym with you... these workout sheets
give you the details
of each day's training, including sets,
reps,
exercises, and notes to help make the program even MORE effective.
Given you only use ATP for the first 10 seconds or so
of an
exercise before switching to a different energy system does it make more sense to focus on lower
rep, higher weight
exercises when taking creatine or should you just continue with your normal workouts?
I had the same thought when I first looked at the
rep range but after see the link it made perfect sense, in fact I was quite surprised because I already do a similar program mainly with pure compound sets and I usually do 2 high warm up sets on each
exercise and then 4 working sets betwen 5 and 8
reps so see the additional
exercises some
of which I will adapt slightly because
of joint issues I was pleasantly ssurprise and very happy that this workout will
give me some additional variety and hopefully growth to my training.
A
rep goal is simply a total number
of reps you are trying to perform for that
given exercise.
With P.H.A.T. the idea is that, instead
of focusing on specific training adaptations (hypertrophy, maximal strength, power etc.) individually for weeks at a time like with linear forms
of periodization, you will perform
exercises in both the lower
rep ranges (3 - 5
reps) and higher
rep rages (12 - 20
reps) within the same
given week.
Remember... if you know you did plenty
of reps of the previous step (at any point in the training
of any
exercise) and your dog just doesn't respond correctly, then look away for a moment,
giving him time to think about it.