Weight Training - How Many Reps Per Set?

By: Marcus Liberty

So, you want to lift weights but have no clue how many repetitions to do? Many people don't have a clue what repetition range they should stay in when weightlifting. The range depends on what your goal is. Do you want to get stronger, bigger, or leaner? Below are 3 repetition ranges explained.

If you are interested in gaining strength, doing 1-5 reps per set is what you want to target. To properly stay within 5 reps you have to be lifting heavy enough that you cannot lift the weight more than five times. Staying in this range will help you build strength. The adaptation made is more in building strength than mass when you lift a weight 1-5 times. So, if you have more of an interest in building strength and power rather than mass, this is the range you want to mainly focus on.

Bodybuilders, football players, or anyone that wants to develop big muscles would want to lift in the 6-12 repetition range. When you lift a weight within this range you will still build strength, however, the main advantage of 6-12 reps is how it stimulates muscle growth. Once you find that you are strong enough to lift a weight more than 12 times, you should increase the weight so that you maximize muscle growth.

Women or anyone else that doesn't want to pack on extra muscle mass, but wants to take part in the benefits of weightlifting, build lean muscles, or focus on improving muscular endurance, will want to do 13-20+ reps each set that they do. Lifting a high volume of reps has the added benefit of increasing the mitochondria count in muscle, and the number of capillaries in muscle. This means that after some time of doing high rep weightlifting, you experience improved blood flow through your muscles, and an increased capacity for energy storage in your muscles.

In summary, the amount of reps you do depends entirely on what your goals are. If you want to build as little muscle as possible, do 13-20+, if you want to build huge muscles, do 6-12, and if you want to primarily improve your strength, do 1-5 reps.

Author Resource:-> Whether you want to build mass or lean muscle, P90x workout system is an extreme home fitness program that has helped thousands of people achieve results. Just check out these P90x results.

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Last Updated on Wednesday, 31 August 2011 01:58

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Workout for Cyclist - A Weight Training Workout to Get Back in Shape

by Ricky Jackson

No workout for cyclist would be complete with weight training. You will get many benefits from regular weight training. Don't worry about becoming too big or "muscle bound." It takes a lot of work and dedication to get big and muscular. Besides you are cycling a lot and burning up a ton of calories. No need to worry about getting big.

You need to be training for strength and not for size anyway. Your overall goal from training with weights is to get stronger, especially in your legs. The increased power is what will help you increase your speed enabling you to finish much higher in your races.

Some of the other benefits you will get from regular weight training are stronger bones. Your tendons and ligaments will also get stronger. This makes them more resistant to injury. You resting heart rate will decrease and you will need less oxygen to do the same amount of work. Your anabolic system will get more efficient meaning you can sprint for longer periods at a higher work level. These are just a few of the benefits you will see.

I'm sure you are asking yourself what kind of weight training workout for cyclist is best for you. There are three ways you can workout. You can use machines, dumbbells, or barbells. Machines are great for beginners, but I recommend using them only until you are comfortable with weights in your hands. You will get the real benefits from dumbbells and barbells.

You should do a total body workout at least two times a week, three times is better. Pick eight to ten exercises that target your whole body. A workout for cyclist is not complete without several leg exercises. You should do each exercise for three sets of 12 repetitions.

For a sample workout you could use dumbbells and do the following in this order.

* Squats
* Chest Press
* Triceps Curls
* Lunges
* Shoulder Press
* Biceps Curls
* Step Ups
* One Arm Rows
* Lateral Raises
* Calf Raises

That is a complete weight training workout for cyclist. If you have never weight trained before, start of slowly with light weights. Gradually increase the weight each week. After six to eight weeks change the exercise you do.

Give this a try and let me know how you do on your next race. Weights are only a part of a workout for cyclist. In order to be in your best shape on race day, you need a complete workout program.

With complete training plans developed by pro cyclists, you don't have to worry about a coach just telling you text book theory. This complete training system includes 8 week beginner workouts, 13 week traditional workouts, and rapid result workouts for when you need maximum results in minimum time. Click here to get immediate access to the best workout for cyclist.

Article Source: ArticleRich.com Last Updated on Thursday, 11 August 2011 04:34

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Best Weight Loss Secrets For Men & Women Revealed!

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AppId is over the quota

Before you can read this article filled with some of the best weight loss secrets for men and women, I first need you to perform a few very simple tasks.

First, look to your left and your right. Then, turn around and look behind you. After that, slowly bend down and look under your desk. Did you do it all? Ok… now… was anyone there? Did you see someone? Was anyone watching you?

If there was, I need you to close your web browser immediately, turn off your computer and pretend you were never even here. But if the coast was clear, feel free to continue on to the weight loss secrets.

Junk food is bad. Shhhhhh! Don’t tell anyone I told you this… but you know all of those really tasty but totally junky foods that are highly processed and loaded with sugar and/or calories? Well… they are really easy to overeat, and if your goal is losing weight, then you need to avoid overeating. So, try to eat less of these types of foods and instead replace them with more higher quality, filling, nutrient-dense foods. But… let’s just keep this between you and me.You know how when you eat a lot of food on a regular basis, much more than you should be eating… you know how you sort of gain weight and become fat? Well… I heard from this guy who told somebody… eating less food instead of more food is a good thing to do when trying to lose weight! Seriously… I swear this is true! But again… DO NOT tell anyone. These are weight loss secrets, remember? Let’s keep it on the down low.Shhhhhhhhh! Come close… closer… closerrr… closerrrrrrrr… weight lifting burns calories, builds muscle and is key for maintaining muscle while losing fat. So if weight loss is your goal, you should create a proper workout routine and stick to it. You didn’t hear this from me though.If you have a choice between eating a McDonald’s cheese burger with a side of fries, or eating grilled chicken breast with a side of vegetables… go with the chicken and vegetables. This comes directly from a top secret document labeled “best weight loss secrets” that was found in a locked vault at the Diet And Fitness Institute Of The World. If anyone asks you about it, you know nothing!You better make sure you keep quiet about this next one, because it’s one of the few weight loss secrets that virtually nobody knows about. The next time you eat or buy food that comes in some type of box, jar, can, bag or container of some kind… flip it over! There is this secretly hidden listing of how many calories, carbs, fat and protein that food contains. I know, I know. You think I’m making this up. I would have thought the same thing if I didn’t see it for myself. But it’s for real! Most people only look at the front of the package. Well… SURPRISE! There’s a secret on the back! Now you’ll know more about the food you are eating, and this is vital for achieving your weight loss goals.Go into your kitchen. Make sure you’re not being followed. See that thing in the middle? It’s kind of like a big square hole in your kitchen counter. See it? There may be some type of knob or handle at the top of it. Got it? Now… if you turn that knob or lift that handle… something comes out. It’s like a clear liquid of some kind. Now here’s the real kicker… go get some type of container (for example, a cup) and gather some inside it. Then… get this… you’re going to drink it! Yes… really! Not just once, but many times throughout the day… every day! You’re not going to believe this, but they even sell it in stores in what’s called a “bottle.” Seriously! You can actually go into a store and buy a “bottle” of this clear calorie-free liquid. Drinking a lot of this stuff is good for you, especially when it replaces calorie-filled garbage like soda, sports drinks and fruit juices. Just make sure you keep your mouth shut about it, ok?Pssst! Hey you! Yeah, you over there. Interested in the best weight loss secrets for both men and women? Well then hang on to your seat. This one is going to blow you away! There is a difference between the fat in cookies or fast food and the fat in nuts or fish. Don’t mention this to anyone… but the fat that’s in nuts and fish (and fish oil supplements) is way better for you than the fat in those other foods.Can I trust you? I mean seriously… can I? You sure? Ok then… get this… you know high protein foods? Yeah well, high protein foods are actually higher in protein than low protein foods, and eating more of them is key in keeping you full and satisfied while losing weight. I know… I didn’t believe it either. But that does NOT leave this room!! You got that?!?!I promised myself I wasn’t going to do this. I swore on the holy book of weight loss secrets that I would never reveal this next one. It may be the biggest and best secret of all. Ya know what? I can’t contain it any longer. I have to give it up. Are you sitting down? Ok, here goes. Once you actually lose the weight… wow I can’t believe I’m really going to give it away… ok… once you actually lose all of the weight you wanted to lose, you have to continue eating right and working out in order to stay at this weight and not gain it all back. I know, it sounds almost impossible to believe. Take a second and let it sink it. I too always thought I could lose it all and then just stop working out and go back to my old eating habits and everything would stay the same. But no! It’s actually the complete opposite! You actually have to stick to the diet and the workout afterwards!

Now, if I find out you told anyone about any of these secrets… consider yourself in HUGE trouble.

Since I don’t know the intelligence level of everyone who will be reading this article, I figured I should mention that what you just read is 100% parody. The “secrets” are all real and true, but the rest was a joke.

You see, every time I see some kind of article in a magazine or online claiming to reveal weight loss secrets, I laugh. I mean come on… secrets… about weight loss? It’s just so stupid and hilarious at the same time. It’s stup-arious.

They really truly want you to believe that what they are about to tell you is something no one else knows. Some type of magic diet or workout tip that nobody has every heard of because it’s top secret and has never been told to anyone before. If they just said they were going to tell you to “eat right and workout correctly” they wouldn’t sell magazines or get traffic to their website.

So instead they turn simple obvious well known (and sometimes very useless) facts into these mysterious, confidential weight loss secrets that nobody is allowed to talk about. So, what you just read was me making fun of that.

If there is however any actual point to what you just read, it’s that if anything claims to reveal weight loss secrets, don’t even bother with it. It will likely be useless bits of obvious diet and workout information that will do nothing but waste your time.

Stop looking for other ways around losing weight. There are no secrets. There, I said it. There is no little tip or secret piece of information that will change the fact that weight loss occurs solely when you burn more calories than you consume (through diet and/or exercise).

If you want to lose weight, everything you truly need to know is covered in my free Weight Loss Guide. Wanna hear the real secret? If you read it all and do it, you will actually get results.

***NEW*** Still have questions? Still need some help? Well, after nearly 10 years of helping countless men and women lose fat quickly and effectively, I have now taken the complete diet and workout system I’ve used and turned it into The Ultimate Fat Loss & Muscle Building Guide.

It contains all of the details, answers, facts and proven sample workouts and diets that you’ll need to completely transform your body and get the best results as fast as possible.

You can learn all about it right here: The Ultimate Fat Loss & Muscle Building Guide

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Some reasons why Body Weight Training is right for YOU!

by David Nordmark

If you want to get stronger while at the same time increasing your strength and flexibility a program of body weight training just might be for you. When most people start an exercise program they rarely consider bodyweight exercises as a form of training. This is a mistake. Done correctly bodyweight training can get you fit faster than any other method out there. Think of the animals in nature. Do they run on treadmills or lift weights? Of course not. They only exercise with what nature provided for them. Yet any animal you can think of is ten times healthier than any human being. Below are some reasons why bodyweight exercises are a superior form of training and why you should consider doing them.

They'll build unreal strength - Again, think of the animals in the wild. None of them lift weights, but all posses animal strength that most weightlifters can only dram off. A gorilla, for example, is anywhere from six to twenty times as strong as a man. Another example are gymnasts. They only train with bodyweight exercises, yet they are ungodly strong. Have you ever seen a gymnast perform an iron cross? This is real strength. You just can't build this kind of strength with weights.

They'll improve your confidence - When someone performs body weight training exercises on a regular basis they become more comfortable in their own skin. This often manifests itself in a quiet self-confidence that others can pick up on.

Benefits both Men AND Women - Body weight training is NATURAL training. It works our bodies in a way that nature and evolution designed it for. This means that when men exercise this way they tend to become more MANLY in appearance. Broader shoulders, bigger muscles, etc. Woman on the other hand will become more womanly. Their muscles will become sleeker and more defined. They'll get a "Fit n Sexy" look that most women (and men) find desirable. Both genders will get stronger while dramatically increasing their agility and endurance. Doesn't this sound good?

Body Weight Training burns fat like nobodies business - This one should be obvious. Working muscles burn fat. The more muscles an exercise works, the more fat you'll burn. This is why bodyweight exercises are such effective fat burners. You're never isolating muscle groups. Often your working ALL of your muscles at once.

Become stronger in neglected areas of the body - For example most people rarely exercise their necks whichever exercise program they are on. This is a mistake because, as they say, a chain is only as strong as it's weakest link. Your head is quite heavy and you need a strong neck to support it. If your neck is weak it can lead to a variety of complications including headaches and migraines. What's more as you age your head will tend to come forward on a weak neck. When this happens it will pull your shoulders forward and will create a stooped posture. To most people this is a sign of aging. It's not. It's a sign of a chronically weak neck. A strong neck is also important in preventing injury. When Christopher Reeve fell on his neck he was a paraplegic to the day he died. It is certainly possible that if he had a strong neck he might have avoided this fate.

Great for travelers - When most people are on vacation, the last thing they want to do is to track down a gym. With bodyweight exercises you don't need to. You are the gym!

For these reasons I believe that some form of bodyweight training is the best form of exercise that you can do. Of course the only way you'll know for sure is to try it yourself. If you do I don't think you'll regret it.

David Nordmark is a Vancouver based fitness consultant as well as the owner and operator of Animal-Kingdom-Workouts.com, a fitness site with a unique twist. For more information on isometric exercises, yoga and body weight training check out his website.

Article Source: Some reasons why Body Weight Training is right for YOU!

Last Updated on Thursday, 03 November 2011 00:55

by There are no secrets when it comes to weight loss. You need to eat right, drink plenty of water, and exercise with both aerobic (cardio) and anaerobic (weights) routines. Let’s get the easy part out of the way and that is drinking plenty of... By: Josh R. RhodesHoney is one of the oldest sweeteners known to man, but its benefits don't stop there. Honey is a veritable liquid gold, full of amazing qualities some of which are still being discovered today.The ancient Egyptians recognized the... by If you are constantly looking for new meant to fight plateaus, the pre-exhaust method of training is a great new option to try. As the name suggests, the purpose of this type of training is to "exhaust" or fatigue a particular muscle using a... To keep users notified of FDA food recalls, there will be a report published here occasionally informing you of some of FDA food recall postings.The following items were placed on the FDA food recall lists since 1/31/2001: by The squat can be the most excruciating and high pressure exercise for the standard bodybuilder. Perseverance and resolve are the requirements for doing a squat properly. You may be familiar with what I'm talking about when you hit the gym and...

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Problems You Get When You Select The Wrong Weight Lifting Gloves

By: Roy Forchet

Weightlifting is a common activity among fitness enthusiasts. This is usually very helpful to the overall program. However, this activity can lead to problems if proper care such as the use of weight lifting gloves during workouts is not taken. The most common problem associated with weight lifting is tendonitis.

This problem occurs when you overstretch the tendons n your hands during exercise causing them to flare up and tear up. The problem can spread to other parts of the hand such as the elbow is the elbow does not get sufficient time to cool down. This is one of the reasons why people use weight lifting gloves as it protects the tendons leaving them comfortable and relaxed.

You should note that gloves are only helpful when the right choice is taken. Otherwise the wrong choice can accelerate or lead to other problems. Some of the problems with wrong choice are not very serious and only require time to adjust. An example is interference of the normal workout process.

The other problems arise from the size or type of gloves you choose. For instance if you choose nylon gloves you will not get the best grip. A better choice would be leather or neoprene. Gloves can also build up sweat on the inside during workouts. This especially happens when you choose fingered gloves instead of the fingerless.

Lack of proper wrist wraps also causes soreness on the wrists. This means that a person should opt for gloves with adjustable wrist wraps even in case one does not suffer soreness. Problems also arise when one chooses very tight or loose gloves. Very tight gloves will obviously cut off circulation which is dangerous. Loose fitting ones will interfere with you lifts and can also cause the weights to slip. The best choice is therefore a snug fitting glove.

Lastly, wrong choice of gloves leads to poor development of the forearm muscles which can affect your grip in real life situations when you are not using the gloves. This happens from deprivation of necessary exercise to the forearm. This can make it difficult to get sufficient grip when changing flat tires.

In order to eliminate all these problems, it is important to follow certain procedures when purchasing the gloves. For instance you should check the size as the weight lifting gloves are available in different sizes. To know your best size, check your shoe size. Small shoes most likely equal small sized gloves. The material can be determined by the intended use. Finally the level of comfort will be determined by the enclosure you choose.

Author Resource:-> Looking to discover fascinating info about weight lifting gloves, then come over www.weightliftinggloves.org to get valuable tips on how to find the optimal weight lifting gloves for your weight lifting training.

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Last Updated on Saturday, 29 October 2011 15:23

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