|Muscle Building Information|
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.
Workouts for each fitness goal from weight loss to finding your abs USA TODAY
Congratulations, you've made it to the gym, but now what? There are so many workout programs out there, how do you know which one to do?
Men Over 40 Workout Plan - Training and Exercise for Older Men menshealth.com
The Men's Health Muscle After 40 training program gives older guys the tools they need to build muscle and get more fit in the gym. This is Phase 1, Week 1.
How To Build Muscle: Use This Gym Training Plan Coach
Try this two-week block of muscle-building workouts to pack on lean mass and add extra size to specific areas.
If You're Trying to Build Muscle, You Should Be Eating a Lot of Carbs — Here's Why POPSUGAR
Building muscle requires a diligent effort of strength training (such as weightlifting) and dialing in your diet. And while eating plenty of protein is important ...
How Men Over 40 Can Make the Most of Workouts and Build Muscle Men's Health
Men can build muscle after the turn 40, but they can't just do what they did in their younger days. The Men's Health Muscle After 40 guide can help show the ...
A Trainer Says This Is the Best Workout to Do If You Want to Lose Weight and Build Muscle - POPSUGAR
A Trainer Says This Is the Best Workout to Do If You Want to Lose Weight and Build Muscle POPSUGAR
If your goal is to lose weight and build muscle, you may be wondering if it's possible to do both simultaneously and, if so, where you should begin. To answer the ...
An Expert Says Not to Make This Nutritional Mistake If You're Trying to Build Muscle POPSUGAR
In order to lower your body fat percentage and build muscle, you're going to have to do more than hit the weights. Strength training is essential, but if you aren't ...
How To Build Muscle On A Vegan Diet - According To Two Fitness Experts Plant Based News
Adam Stansbury, AKA The Plant Powered PT, and national level powerlifter Sophia Ellis reveal how easy it is to make vegan #gains.
How One 20 Year Old Achieved a 12-Pound Muscle Gain Without Putting on Fat menshealth.com
Here's how Jenner Simmonds, 20, hacked his skinny frame to add 12 pounds of muscle and go from scrawny to brawny, with an assist from his trainer and ...
How a Nice, Tasty Shake Made of Chicken Feathers Can Help You Build Muscle Bicycling
The question almost seems like the result of a dare between fatigued grad students: What if we took chicken feathers, which are 90 percent protein by weight, ...
10 Plant-Based High-Protein Recipes to Help Build and Strengthen Muscles One Green Planet
To help you get the goodness of plant-protein, we've brought you 15 delicious plant-based recipes from our Food Monster App that can help build muscles and ...
Fuel Your Morning with Protein-Packed Recipes | Food The Courier-Express
As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including ...
How Men Can Use Bulking to Gain Weight for More Muscle Men's Health
Two experts discuss how men can gain weight quickly by bulking, which describes a nutrition plan that requires a large caloric surplus.
How One Man Is Losing Weight and Gaining Muscle At 40 menshealth.com
Here's how Adam Hurford, 41, is fighting muscle losing sarcopenia and losing weight in his 40s with a busy schedule, with help from his trainer and nutritionist at ...
The Ultimate Meal Prep Guide to Build Muscle and Lose Weight Men's health UK
If you've made it your mission to reap the full benefits of those hours in the pain cave, dialling in your nutrition is the most effective way to go about it. But you ...
Train harder, for less time: Resistance exercise program builds muscle and reduces diabetes risk - Medical Xpress
Train harder, for less time: Resistance exercise program builds muscle and reduces diabetes risk Medical Xpress
It has been said that "if exercise could be packaged in a pill, it would be the single most prescribed and beneficial medicine in the nation." Now, new research ...
Do You Really 'Use It Or Lose It' When It Comes To Building Muscle? New Study Provides A Clue - mindbodygreen.com
Do You Really 'Use It Or Lose It' When It Comes To Building Muscle? New Study Provides A Clue mindbodygreen.com
You've probably heard it before: Be careful taking too much time off of the gym; you'll lose all your hard-earned muscle. However, lucky for weight-lifting ...
How much protein do cyclists need? Cycling Weekly
Confused about how much protein you need, where to get it from and when to take it? Here are the answers... Protein has endured a patchy reputation over the ...
Vegan Diet for Athletes: Can You Build Muscle with Plant-Based Nutrition? BarBend
From complete proteins to calcium to Omega-3 fatty acids, there are a lot of things to be mindful of when optimizing a vegan diet.
The Ultimate Guide to Building Muscle in College BarBend
Are you in college and trying to build muscle? Check out this guide to kickstard your training and diet.
5 Workout Hacks for Building Muscle The Leader Newspaper Online
Most people, especially men, are crazy about building muscles, since the killer physique that comes along with it is just amazing. Many women also like ...
Bhumi Pednekar Had to grind wheat to build muscles Mid-Day
Gratifying as it is to have an Abhishek Chaubey film on one's résumé, Bhumi Pednekar says that being part of his universe comes with its share of hard work.
Beginner and Intermediate Tips for CrossFit Open Workout 19.1 BOXROX
Use these tips from CrossFit Invictus to crush CrossFit Open Workout 19.1.
'Gas, gas, gas' — Soldiers gain confidence in gas chamber csmng
By Staff Sgt. Neysa Canfield 2nd Infantry Brigade Combat Team Public Affairs Office, 4th Infantry Division FORT CARSON, Colo. — Soldiers with Headquarters ...
The Number of Pushups You Can Do Says a Lot About Heart Health Men's Journal
A new study suggests the number of pushups men can do at once might be a clear indicator of their risk of future heart disease.
Movement Standards for CrossFit Open Workout 19.1 BOXROX
Movement standards for CrossFit Open Workout 19.1. You MUST comply to these standards if you want to compete in the first Open WOD in 2019.
Our Expert Nutritionist Shares The Simplest Trick To Eat Fewer Calories And Lose Weight! - NDTV News
Our Expert Nutritionist Shares The Simplest Trick To Eat Fewer Calories And Lose Weight! NDTV News
By reducing the intake of carbs and fats and eating more of proteins, you tend to reduce the hunger hormone and boost several satiety hormones.
Learn the Importance of Physical Fitness Thrive Global
Physical fitness is an important component to leading a healthy lifestyle.
Man loses more than 140 pounds after $2K bet with friend WITI FOX 6 Milwaukee
OKLAHOMA CITY, Okla. -- Not to paint with too broad of a brush but, usually, a bet made during a night of drinking doesn't lead to the best decision you've ever ...
With lawmakers behind her, Carrie Lam has the muscle to take back golf course, reclaim land - The Straits Times
With lawmakers behind her, Carrie Lam has the muscle to take back golf course, reclaim land The Straits Times
HONG KONG - Hong Kong leader Carrie Lam now has muscles to push through contentious proposals that would boost housing supply, including taking back ...
Assembly required: Lego rolling out 1967 Ford Mustang The ClassicCars.com Journal
How would you like to buy a brand new 1967 Ford Mustang fastback for a lot less than the Hagerty Price Guide might indicate such a vehicle is worth? Oh, one ...
Oakleigh Plate Mounting Yard Preview 22 February, 2019 Racing.com
A full field of 18 will line up on Saturday in the Group 1 Ladbrokes Oakleigh Plate (1100m) and despite the big field it appears there is only one runner that ...
Study to help over-65s stay stronger The University of Newcastle, Australia
A new clinical trial at the Hunter Medical Research Institute (HMRI) aims to help over-65s build muscle strength and reduce falls.
How to build muscle on a vegan diet Popular Science
Even without recent or replicated peer-reviews papers, we have proof enough that getting buff with plants is, in fact, possible.
There are only two supplements proven to help you build muscle Popular Science
Take a look at any weightlifting or bodybuilding forum and it's easy to feel out of the loop. People throw around advice about BCAAs and HMB and various kinds ...
Struggling to build muscle? These 4 unusual tips will help Health24
You might find yourself struggling to build muscle, but that doesn't mean you should give up. Try soaking up some sun or choosing a new gym buddy.
How to Build Muscle in 2019: A Complete New Year's Resolution Guide GQ
Wondering how to build muscle in 2019? These five expert-approved tips will have you on your way to getting in the chiseled shape you're chasing.
Zoo condemned for giving visitors chance to play tug-of-war with a lion The Guardian
Thousands sign petition to stop Dartmoor zoo charging £15 for experience of taking on a big cat.
PSA: This Move Is Better Than A Plank For Building A Strong Core Women's Health
So you're on the hunt for the best core exercises you can do from home. Raise your hand if you think that the best bodyweight move for your core is a plank?
HIIT found to be ‘better for weight loss’ – here are 4 hybrid classes you need to try - Irish Examiner
HIIT found to be ‘better for weight loss’ – here are 4 hybrid classes you need to try Irish Examiner
If you're the type of person who likes their gym time to be over as quickly as possible, we have some good news for you: short high-intensity interval training ...
LS vs Coyote 2: Building A Boosted Coyote 5.0 To Beat Its LS Rival Ford Muscle
MPR Racing Engines builds a Coyote engine ready for big ProCharger boost. It will battle a built Bow-Tie in Horsepower Wars: LS vs. Coyote, Part 2.
The No BS Guide to Building Lean Muscle Healthline
Weight-bearing exercise not only helps to build muscle, but is key to building stronger bones. But if you're worried about muscles changing the body you already ...
How to Build Strength - A Year of Living Better Guides New York Times
You don't have to lift like a bodybuilder (or look like one) to benefit from resistance training. And the best part is that it's never too late to get started.
Lose Fat and Build Muscle by Adding These 2 Things to Your Workout Routine POPSUGAR
Trying to lose body fat while building lean muscle is going to take time and consistency. Most importantly, it's going to take the right style of training.
5 exercises for the lower chest Medical News Today
People can strengthen and define the lower chest by performing exercises that target the pectoral muscles. These exercises use either barbells, dumbbells, ...
Chariots of Tire: Restoring cars turns Darrell Baker's ignition switch - The Alexander City Outlook - The Alexander City Outlook
Chariots of Tire: Restoring cars turns Darrell Baker's ignition switch - The Alexander City Outlook The Alexander City Outlook
A fully customized, red 1940 Ford is not something one would expect to find in a rickety garage in rural Tallapoosa County. But when Darrell Baker opens the ...
Ditch cardio, build muscle: everything you need to know about working out over 40 Telegraph.co.uk
Maybe it's a collective midlife crisis, a late realisation of our mortality or an old-fashioned desire to lose the spare tyre.
Sculpt with Shannon - Tomorrow at 6–7 pm [1h] - Lund 224 (Aerobics Room) - Gustavus Adolphus College News
Sculpt with Shannon - Tomorrow at 6–7 pm [1h] - Lund 224 (Aerobics Room) Gustavus Adolphus College News
Sculpt with Shannon Lund 224 (Aerobics Room) This class will improve your endurance and strength in a relatively short and fun workout. AudiencePublic ...
Here's How the Keto Diet Affects Your Ability to Build Muscle Men's Health
Many people like to argue that the ketogenic diet is an efficient way to build muscle. Your strength will skyrocket, they posit, and you'll feel less sore and recover ...
How Long Does It Take to Build Muscle? U.S. News & World Report
Everyone knows that bulking up and building strong muscles doesn't happen overnight. But if after weeks of working hard in the weight room, you flex in the ...
What to eat before a workout and when to eat it Medical News Today
The best foods to eat before exercising depend on the type of workout and a person's goals. Foods rich in protein, for example, can help a person to build ...
20 Super Healthy Foods to Help You Gain Muscle BOXROX
These healthy foods will help you to gain muscle when they are made part of an intelligent nutrition plan that is focused on your goals.
How to build muscle fast: This is one of the best exercises for bulking up quickly | Daily Star - Daily Star
How to build muscle fast: This is one of the best exercises for bulking up quickly | Daily Star Daily Star
WANT to lose weight and build muscle? Add this simple exercise to your workout.
You Won't Lose Fat and Build Muscle Unless You Do These 6 Things POPSUGAR
If you want to build lean, defined muscles efficiently, personal trainer and strength coach Susan Niebergall says, "This is a two part equation. The first part of the ...
Can eating chicken feathers build muscle? Medical Xpress
New research from Massey University's School of Sport, Exercise and Nutrition suggests chicken feathers could have potential as a protein supplement for ...
3 things you need to do if you want to build muscle Global News
We hear so much about wanting to tone up or lose weight, but for many, it's actually the opposite. Fitness expert and author of Finding Your Fit, Kathleen Trotter, ...
How to Build Muscle and Strength: The 5 x 5 Program BOXROX
With this series on how to build muscle and strength, you will learn which program is right for you, what to eat and how to reach your athletic goals.
Bodybuilding Meal Plan: What to Eat, What to Avoid Healthline
Bodybuilding is centered around building your body's muscles through weightlifting and nutrition. This article explains what to eat and avoid on a bodybuilding ...
How to build muscle faster: Fitness expert reveals five easy tricks for bulking up | Daily Star - Daily Star
How to build muscle faster: Fitness expert reveals five easy tricks for bulking up | Daily Star Daily Star
WANT to lose weight and build muscle? Follow these five steps for a rippling six-pack and bulging biceps.
20 easy ways to build muscle outside the gym New York Daily News
If lifting weights and perfecting your squat isn't doing it for you, try these day-to-day methods. (This story originally appeared on The Active Times.)
The 10 best dumbbell exercises Men's health UK
Getting a new body doesn't have to be complicated. Whether you're aiming for rapid fat loss, bulging muscles or cardiovascular fitness, a pair of dumbbells will ...
How to build muscle as age tears it down CNN
Learn about the right combination of diet and exercise to slow muscle loss and diminishing strength.
Try This Equinox Trainer's 30-Minute Muscle-Building Workout menshealth.com
Equinox Master Instructor Gerren Liles shows off the second week of his quick circuit-based workout series.
How to build muscle FAST: PT reveals 3 tricks for bulking up | Daily Star Daily Star
DETERMINED to get a six pack? Follow these three tips to lose weight and build muscle fast.
Fitness: Do protein supplements build muscle or fat? Montreal Gazette
Supplementing a tough lifting workout with a protein shake is common practice at the gym. Based on the premise that weight training breaks down the muscle ...
4 Prowler Sled Moves to Burn Fat and Build Muscle Men's health UK
The prowler sled is a versatile conditioning tool with serious teeth. Expect your heart rate to rocket as you shift stubborn fat and build functional muscle.
'You Don't Need Animal Foods To Build Muscle': Top Vegan Bodybuilder Plant Based News
Eating animals used to be a major part of this athlete's regime - but since ditching them he has never felt better.
Does soy protein build muscle mass as effectively as animal protein? SciTech Europa
Stephanie De Vriese of Alpro discusses analysis that shows that soy protein can build muscle mass and strength as effectively as animal protein.
Go small? Avoid ‘mud wrestling’? Kentucky’s adjusting to playing without Travis. - Lexington Herald Leader
Go small? Avoid ‘mud wrestling’? Kentucky’s adjusting to playing without Travis. Lexington Herald Leader
Reid Travis spraining a knee against Missouri on Tuesday produced the need for an adjustment. Kentucky now begins a period without Travis on Saturday ...
How to Gain Weight – Nutrition Tips and Exercises to Build Muscle and Mass BOXROX
Learn how to gain weight and build muscle with these helpful nutrition tips and 5 functional exercises that will stimulate muscular growth in a big way!
'Back-Off Sets' Are Scientifically Proven to Build Muscle Faster STACK News
Learn what a 'back-off set' is and how researchers learned why it's a valuable tool when increasing strength.
Post-workout muscle building and repair blunted in obese adults Science Daily
Obesity is associated with a host of health problems, including heart disease, type 2 diabetes and high blood pressure. According to a new study, obesity also ...
How to Build Muscle: The Basic Guide for Beginners Men's Journal
What to eat and how to work out to get big and strong.
The Nighttime Snack That Can Help You Build Muscle as You Sleep Delish
A new study in the British Journal of Nutrition found that a few spoonfuls of cottage cheese at night can benefit your entire body.
The fastest ways to lose weight, build muscle and get fit 9Honey
Michael Marlow: Develop a plan to have a routine. Create accountability within your structure. Address your major issues: Eating, drinking water, sleeping, stress ...
Download the maximum mass workout plan to build big muscles in 28 days Health24
How do your muscles grow? It would be easy to assume that you build big muscle when you lift weights, but the truth is that weightlifting is only part of a much ...
As we age, we need more protein to maintain, build muscle nwitimes.com
As I sit here, typing away, I'm not overtaxing my muscles. In fact, if I weren't writing about muscles and food, I probably wouldn't be thinking much about them.
Say Goodbye to Fat and Hello to Muscle With These Body-Transforming Exercises POPSUGAR Australia
Burn body fat and build lean muscle faster by ditching the cardio and picking up the heavy weights. These exercises are great for building muscle, but they're.
Exercise, fasting help cells shed defective proteins ScienceBlog.com
The body's ability to adapt to changing conditions and shifting physiologic demands is essential to its survival. To ensure cellular performance and the.
Weight loss: How to lose belly fat and build muscle fast - 5 workout and diet secrets every man should know - Times Now
Weight loss: How to lose belly fat and build muscle fast - 5 workout and diet secrets every man should know Times Now
Building muscle is tricky in itself, doing that while losing the unwanted belly fat is perhaps, trickier. Here are some things that you need to incorporate in your ...
How Does Beta-Alanine Help Build Muscle? News-Medical.net
Exercise among athletes is salient in improving muscle strength and stability. Apart from physical activity, the development and strengthening of muscles is ...
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 of weights and reps in order to maximize your muscle building progress. I believe that you can find the appropriate rep number for your muscles and it is best to stick with that range 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.
|home | site map|