The Secret Number of Reps to Gain Mass
So many people wonder about this, and there are just about as many answers as there are people asking. Depending on what trainer you talk to, you will get a different theory, and everyone thinks they have the answer.
So how do you know who you can trust? Even with the best intentions, many people are wrong about their theories. I’ll just tell you the facts, so you can decide for yourself.
Different rep schemes concentrate on different parts within the muscle structure, and different muscle types. To keep it simple, let’s say there are basically two different types of muscle fibers, fast and slow twitch. We will also say there are three different types of rep schemes.
1. Low reps (3-5), very heavy weight (88-93% of 1RM)
2. Medium reps (6-8), moderate weight (84-88% or 1RM)
3. Many Reps (15-25), light weight (60-70% of 1RM)
#1 is for gaining power. It should be noted that doing this type of rep scheme is intended to build strength, not size. This is how a person can be small but much stronger than someone who has 50 pounds more muscle mass. Generally a muscle needs at least 36 seconds of continuous tension to stimulate the need for growth. Since the weight is so heavy, these reps should be done quickly and explosively without losing form, although the move will actually be quite slow.
The second reps scheme from above, 6-8 at 84-88% of 1RM, is the best rep scheme to build mass while also making gains in strength. You would lift the weight a little slower than with the low rep scheme. You would lower the weight in 4 seconds, and lift it in 2 seconds. This scheme of performing a rep in six seconds would pass the 36 second test and if you are using enough weight, which 84-88% of your 1 rep max would be, you will be stimulating muscle growth and strength. This rep scheme mostly recruits fast twitch fibers.
The high reps scheme of 15-25 at 60-70% of 1RM will recruit slow twitch muscle fiber almost exclusively. This type of rep scheme will increase endurance and increase overall aerobic fitness. This rep scheme is also much easier to recover from. One reason this type of rep scheme increases aerobic activity is because your body has produced so much lactic acid that you will fail at the end of a set because of cardiovascular fatigue and not muscular fatigue.
What’s best? It depends on what you want. There are two types of muscle fiber, Type I and Type II. They are also referred to as Slow Twitch and Fast Twitch. These muscle fibers usually are found in the bigger muscles like the pecs, biceps, and quads and are made for quick power. Most people focus all of their attention on the fast twitch muscles, as they have more potential for growth than slow twitch fibers. Just remember, your body adapts to your workouts in two to four weeks, so you need to change your rep scheme every few weeks to keep introducing new stimuli to your body. Also, changing up your workouts will eliminate any change of a plateau. Also, be sure to use proper form, and when you can’t lift the weight for one more rep, the set is over.
It is imperative that you start your weight training program with a well thought out plan. You need to use different rep schemes and exercises to always keep your body guessing and wanting more.
Do you have a workout plan that will really help you gain muscle fast? If you don’t, then act now to download Klint Newton’s free 7 Part Muscle Building Guide and get ready to build some serious muscle.
categories: rep schemes,reps,muscle,weight lifting,weight training,body building,workout,workouts,fitness
Build Muscle Fast: The Secret to Knowing How Many Reps to Do
How Many Reps Should I Do? Many people ask this question, and there are as many answers to this question as there are people asking it. One expert will tell you one rep scheme will produce mass gains, and that no other scheme will work. The next expert will tell you that you need to do a completely different amount of reps to gain mass, and that any other amount of reps will not produce favorable results.
So how do you know who you can trust? Even with the best intentions, many people are wrong about their theories. I’ll just tell you the facts, so you can decide for yourself.
Different rep schemes concentrate on different parts within the muscle structure, and different muscle types. To keep it simple, let’s say there are basically two different types of muscle fibers, fast and slow twitch. We will also say there are three different types of rep schemes.
1. Low reps (3-5), very heavy weight (88-93% of 1RM)
2. Medium reps (6-8), moderate weight (84-88% of 1RM)
3. Many Reps (15-25), light weight (60-70% of 1RM)
The first scheme is designed to gain power. These reps should be done one after the other and explosively through the complete range of motion, without losing your form. This rep scheme will increase power with the heavy weight, low reps, and explosiveness of the lift. It’s likely that you will gain strength, but not size with this rep scheme. A muscle needs a minimum of 36 seconds of continuous tension to signal the need for muscle growth. The 3-5 explosive rep scheme does not meet this requirement. This is why you can have a smaller person being able to lift much more, for only a few reps, than someone who is 50 lbs heavier. This type of lift recruits the maximum amount of fast twitch fibers.
The second reps scheme from above, 6-8 at 84-88% of 1RM, is the best rep scheme to build mass while also making gains in strength. You would lift the weight a little slower than with the low rep scheme. You would lower the weight in 4 seconds, and lift it in 2 seconds. This scheme of performing a rep in six seconds would pass the 36 second test and if you are using enough weight, which 84-88% of your 1 rep max would be, you will be stimulating muscle growth and strength. This rep scheme mostly recruits fast twitch fibers.
The high reps scheme of 15-25 at 60-70% of 1RM will recruit slow twitch muscle fiber almost exclusively. This type of rep scheme will increase endurance and increase overall aerobic fitness. This rep scheme is also much easier to recover from. One reason this type of rep scheme increases aerobic activity is because your body has produced so much lactic acid that you will fail at the end of a set because of cardiovascular fatigue and not muscular fatigue.
What’s best? It depends on what you want. There are two types of muscle fiber, Type I and Type II. They are also referred to as Slow Twitch and Fast Twitch. These muscle fibers usually are found in the bigger muscles like the pecs, biceps, and quads and are made for quick power. Most people focus all of their attention on the fast twitch muscles, as they have more potential for growth than slow twitch fibers. Just remember, your body adapts to your workouts in two to four weeks, so you need to change your rep scheme every few weeks to keep introducing new stimuli to your body. Also, changing up your workouts will eliminate any change of a plateau. Also, be sure to use proper form, and when you can’t lift the weight for one more rep, the set is over.
It is imperative that you start your weight training program with a well thought out plan. You need to use different rep schemes and exercises to always keep your body guessing and wanting more.
Need a little more advice on how to gain muscle fast? Then stop by Klint Newton’s site where you can get your free copy of his 7 Part Muscle Building Guide so you can start to build some serious muscle.
Acne Scarring – Are There Treatments for Acne Scarring that Work Fast?
No one wants to be stuck with acne scarring on their face. Healthy skin is beautiful skin, and unfortunately, acne scars can make an otherwise healthy epidermis look quite unappealing.
Most people that struggle with acne tend to have some self confidence issues at one point or another, with good reason. Having bumps and scars on large areas of your skin is enough to bring anyone down on themselves.
It’s no surprise that skin care is such a massive market all over the world, and the acne treatment market defintely plays a major part. Getting rid of acne and preventing breakouts is a top priority for any acne sufferer out there.
Acne is only half of the problem, though. Even after you’ve successfully treated your acne, the acne scars that are left behind can be an even worse problem than the acne to begin with, depending on your complexion.
Acne scars are pretty tough to deal with. The fact that getting rid of acne is such a task in the first place makes acne scars seem like an even harder problem to solve. Most scars take their time to go away on their own, but when you’re dealing with acne scars they just can’t fade away fast enough.
If you’ve asked around about possible treatments for you acne scars already, you’ve probably heard of medical techniques such as dermabrasion or laser surgeries. You’ve probably also found that those costly procedures weren’t exactly what you were looking for.
There is a fairly new technique for treating acne scarring that can actually be done at home, and that is to use skin peels. Some work better than others, but the idea is that these peels can be used to force your surface layer of skin to peel off, revealing the healthy new skin underneath.
Home skin peels have been used by people for years, and if you find the right product you can have your beautiful skin back in no time without breaking the bank.
What may be the best home skin peeling treatment is Skin Culture Peels. These peels have a great reputation with the online acne communities, so this may be what you’re looking for in a treatment for acne scars.
categories: acne scars,beauty,skin care,treatment,remedy,cures,natural,surgery,products,self help,home,society,culture
