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Whilst some studies show that rep range doesn't change how much strength or muscle mass a person can 'grow'.. I do think rep range is important depending on your goals! Think of fatigue, the weight someone can lift for a maximum of 1-5 reps will be heavier then what the same person can lift for 8 reps! Also it helps you gage when to increase you weights/reps etc!

#reprange #personaltrainer #knowledgeispower #gym #gymmotivation #fatloss #weights #circuits #hiit #hypertrophy #gain #progressiveoverload #fit #fitness #goals #progress #transformation #fitspo #fitnessblogger

Whilst some studies show that rep range doesn't change how much strength or muscle mass a person can 'grow'.. I do think rep range is important depending on your goals! Think of fatigue, the weight someone can lift for a maximum of 1-5 reps will be heavier then what the same person can lift for 8 reps! Also it helps you gage when to increase you weights/reps etc!

#reprange #personaltrainer #knowledgeispower #gym #gymmotivation #fatloss #weights #circuits #hiit #hypertrophy #gain #progressiveoverload #fit #fitness #goals #progress #transformation #fitspo #fitnessblogger

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It’s Monday! Another perfect opportunity to implement a new healthy habit!⠀
⠀
S T R E T C H I N G⠀
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Everyone knows that exercise is a part of healthy living, but do you consider a stretching routine part of your exercise program? Or as an afterthought that gets done if time permits? ⠀
⠀
It’s all well and good to build strong muscles, but are you building functional muscles?⠀
⠀
When we exercise, our muscles contract. When we are stressed our muscles contract. When we sit at a desk all day our muscles contract, and the result… we walk around with tightness or “tension” in the body… If you’re exercising for health, strength or performance; do one better and finish with a stretch routine - with just as much focused intention as you would give your workout! ⠀
⠀
Anything you tighten you also want to lengthen… this includes stretching the chest and hips if you are sat at a desk all day, stretching through the neck and shoulders if you are stressed; tired or tense.⠀
⠀
Set your intention starting today to stretch regularly; bend, twist, fold, hold, and breath into it. Stretch dynamically before your workout, and static to finish off when the muscles warm. Don’t just hold one or two poses for 30 seconds and say you’re done. Allocate time as part of your workout to complete sets and reps of holds and breathes that are backed with intention. ⠀
⠀
You will improve your health, strength, performance, flexibility, energy, concentration, stamina… I can keep going but you get the point. ⠀
⠀
Start your week well & finish like an athlete! HAPPY MONDAY

Pic @ayziajaydephotography

It’s Monday! Another perfect opportunity to implement a new healthy habit!⠀

S T R E T C H I N G⠀

Everyone knows that exercise is a part of healthy living, but do you consider a stretching routine part of your exercise program? Or as an afterthought that gets done if time permits? ⠀

It’s all well and good to build strong muscles, but are you building functional muscles?⠀

When we exercise, our muscles contract. When we are stressed our muscles contract. When we sit at a desk all day our muscles contract, and the result… we walk around with tightness or “tension” in the body… If you’re exercising for health, strength or performance; do one better and finish with a stretch routine - with just as much focused intention as you would give your workout! ⠀

Anything you tighten you also want to lengthen… this includes stretching the chest and hips if you are sat at a desk all day, stretching through the neck and shoulders if you are stressed; tired or tense.⠀

Set your intention starting today to stretch regularly; bend, twist, fold, hold, and breath into it. Stretch dynamically before your workout, and static to finish off when the muscles warm. Don’t just hold one or two poses for 30 seconds and say you’re done. Allocate time as part of your workout to complete sets and reps of holds and breathes that are backed with intention. ⠀

You will improve your health, strength, performance, flexibility, energy, concentration, stamina… I can keep going but you get the point. ⠀

Start your week well & finish like an athlete! HAPPY MONDAY

Pic @ayziajaydephotography

🔥𝐕𝐎𝐋𝐔𝐌𝐄 𝐀𝐍𝐃 𝐑𝐄𝐒𝐓 𝐁𝐀𝐒𝐄𝐃 𝐎𝐍 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐆𝐎𝐀𝐋𝐒🔥
Tag a Friend Who Needs to See This!
⠀
📍This is a basic breakdown of how to get started training toward your goal.
⠀
📍It is important to note that warm up sets are not included. These are mainly meant for core exercises like bench, deadlift, squat, etc. Assistance exercises may require a different number of reps, generally higher (never 1 rep max). Of course these rep ranges, sets, and rest intervals don’t apply to all exercises. You need to carefully assess how much load is being used which could help in better identification of how much rest you should take. For example, using heavier weights close to your 1 rep max will typically require longer rest period versus weights that allow you to lift for a lot of reps may only need a short rest period.
⠀
📍There is one obvious element missing. Its the assignment of weight. Typically you want to calculate how much weight you should lift for a certain number of reps based off your 1 repetition max lift. You can calculate this is out and figure out you 1RM max and do some math or you can get it from my website for free! All you have to do is leave you email in the box on my website and you’ll get the discount code to get the load calculator for FREE!
⠀
As always, DM me if you have any questions!
⠀
Hope you found this helpful! Bookmark this so you don’t lose it later!
⠀
⠀
⠀
⠀
⠀
⠀
#gymtips #hypertrophy #strengthtraining #musclegrowth #flexibledieting #nutrition #reprange #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #gym  #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #myodetox  #mobility #yogafit #iifym

🔥𝐕𝐎𝐋𝐔𝐌𝐄 𝐀𝐍𝐃 𝐑𝐄𝐒𝐓 𝐁𝐀𝐒𝐄𝐃 𝐎𝐍 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐆𝐎𝐀𝐋𝐒🔥
Tag a Friend Who Needs to See This!

📍This is a basic breakdown of how to get started training toward your goal.

📍It is important to note that warm up sets are not included. These are mainly meant for core exercises like bench, deadlift, squat, etc. Assistance exercises may require a different number of reps, generally higher (never 1 rep max). Of course these rep ranges, sets, and rest intervals don’t apply to all exercises. You need to carefully assess how much load is being used which could help in better identification of how much rest you should take. For example, using heavier weights close to your 1 rep max will typically require longer rest period versus weights that allow you to lift for a lot of reps may only need a short rest period.

📍There is one obvious element missing. Its the assignment of weight. Typically you want to calculate how much weight you should lift for a certain number of reps based off your 1 repetition max lift. You can calculate this is out and figure out you 1RM max and do some math or you can get it from my website for free! All you have to do is leave you email in the box on my website and you’ll get the discount code to get the load calculator for FREE!

As always, DM me if you have any questions!

Hope you found this helpful! Bookmark this so you don’t lose it later!






#gymtips #hypertrophy #strengthtraining #musclegrowth #flexibledieting #nutrition #reprange #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #gym #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym

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🔥𝐕𝐎𝐋𝐔𝐌𝐄 𝐀𝐍𝐃 𝐑𝐄𝐒𝐓 𝐁𝐀𝐒𝐄𝐃 𝐎𝐍 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐆𝐎𝐀𝐋𝐒🔥
Tag a Friend Who Needs to See This!
⠀
📍This is a basic breakdown of how to get started training toward your goal.
⠀
📍It is important to note that warm up sets are not included. These are mainly meant for core exercises like bench, deadlift, squat, etc. Assistance exercises may require a different number of reps, generally higher (never 1 rep max). Of course these rep ranges, sets, and rest intervals don’t apply to all exercises. You need to carefully assess how much load is being used which could help in better identification of how much rest you should take. For example, using heavier weights close to your 1 rep max will typically require longer rest period versus weights that allow you to lift for a lot of reps may only need a short rest period.
⠀
📍There is one obvious element missing. Its the assignment of weight. Typically you want to calculate how much weight you should lift for a certain number of reps based off your 1 repetition max lift. You can calculate this is out and figure out you 1RM max and do some math or you can get it from my website for free! All you have to do is leave you email in the box on my website and you’ll get the discount code to get the load calculator for FREE!
⠀
As always, DM me if you have any questions!
⠀
Hope you found this helpful! Bookmark this so you don’t lose it later!
⠀
⠀
⠀
⠀
⠀
⠀
#gymtips #hypertrophy #strengthtraining #musclegrowth #flexibledieting #nutrition #reprange #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #gym  #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #myodetox  #mobility #yogafit #iifym

🔥𝐕𝐎𝐋𝐔𝐌𝐄 𝐀𝐍𝐃 𝐑𝐄𝐒𝐓 𝐁𝐀𝐒𝐄𝐃 𝐎𝐍 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐆𝐎𝐀𝐋𝐒🔥
Tag a Friend Who Needs to See This!

📍This is a basic breakdown of how to get started training toward your goal.

📍It is important to note that warm up sets are not included. These are mainly meant for core exercises like bench, deadlift, squat, etc. Assistance exercises may require a different number of reps, generally higher (never 1 rep max). Of course these rep ranges, sets, and rest intervals don’t apply to all exercises. You need to carefully assess how much load is being used which could help in better identification of how much rest you should take. For example, using heavier weights close to your 1 rep max will typically require longer rest period versus weights that allow you to lift for a lot of reps may only need a short rest period.

📍There is one obvious element missing. Its the assignment of weight. Typically you want to calculate how much weight you should lift for a certain number of reps based off your 1 repetition max lift. You can calculate this is out and figure out you 1RM max and do some math or you can get it from my website for free! All you have to do is leave you email in the box on my website and you’ll get the discount code to get the load calculator for FREE!

As always, DM me if you have any questions!

Hope you found this helpful! Bookmark this so you don’t lose it later!






#gymtips #hypertrophy #strengthtraining #musclegrowth #flexibledieting #nutrition #reprange #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #gym #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym

Muscle can be built across all rep ranges, what’s more important is whether or not you’re actually progressing over time.
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The reason we often used to see a benefit to the 6-12 rep range is merely because this range allows more total volume to be accumulated.
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Account for this, and you often find that both lighter and heavier loads can produce comparable hypertrophy.
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A more important consideration may be that these sets are taken to/near to muscular failure - I.e. that the effort placed in to these sets is pretty similar across the board.
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A balanced program should include some time spent in all rep ranges. You may find yourself largely in the 6-12 range which is cool, but it’s not because that’s a special number for growth - it’s just simply the most practical way to attain volume whilst still training hard.
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#personaltrainer #hypertrophy #gainmuscle #muscletips #gains #strengthandconditioning #progress #gym #pt #themuscleprinciple #diet #healthy #aesthetics #bodybuilding #bodybuilder #powerlifting #biceps #workout #reps #reprange #volume

Muscle can be built across all rep ranges, what’s more important is whether or not you’re actually progressing over time.
.
The reason we often used to see a benefit to the 6-12 rep range is merely because this range allows more total volume to be accumulated.
.
Account for this, and you often find that both lighter and heavier loads can produce comparable hypertrophy.
.
A more important consideration may be that these sets are taken to/near to muscular failure - I.e. that the effort placed in to these sets is pretty similar across the board.
.
A balanced program should include some time spent in all rep ranges. You may find yourself largely in the 6-12 range which is cool, but it’s not because that’s a special number for growth - it’s just simply the most practical way to attain volume whilst still training hard.
.
.
.
.
.
.
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#personaltrainer #hypertrophy #gainmuscle #muscletips #gains #strengthandconditioning #progress #gym #pt #themuscleprinciple #diet #healthy #aesthetics #bodybuilding #bodybuilder #powerlifting #biceps #workout #reps #reprange #volume

Are you training the right way? This is a guide to rep ranges and weight.
#fitness #gym #exercise #practisemakesperfect #strengthtraining #riseandgrind #gohardorgohome #barbell #reprange

Are you training the right way? This is a guide to rep ranges and weight.
#fitness #gym #exercise #practisemakesperfect #strengthtraining #riseandgrind #gohardorgohome #barbell #reprange

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The brachialis is the muscle that pronounces the separation between your bicep and tricep. 
Doing hammer curls are essential for developing the Brachialis which also helps push up your bicep peak. 
I'd recommend doing moderate weights for hammer curls with a rep range between 12 and 24 ... but by the 24th rep if your facial expressions don't make you look as though you've got a serious case of constipation ... you're definitely doing them wrong.  For size I'd recommend between 6 and 12 reps. 
Remember ... working the bicep is mostly about it being isotonic and if you are recovering from a bicep injury or aiming to maintain strength then a bit of isometric should also be considered.  I would've said fat burn too but I'd recommend planks and wall sits to better achieve that goal.  Feel that burn and stay blessed. 
#bicepsworkout #bicepbrachii #brachialis #tricepsworkout #triceps #hammercurls #reprange #highrep #moderateweights #dumbbellcurls #isometric #isotonic #concentric #essentrics #planks #wallsits #muscletension

The brachialis is the muscle that pronounces the separation between your bicep and tricep.
Doing hammer curls are essential for developing the Brachialis which also helps push up your bicep peak.
I'd recommend doing moderate weights for hammer curls with a rep range between 12 and 24 ... but by the 24th rep if your facial expressions don't make you look as though you've got a serious case of constipation ... you're definitely doing them wrong. For size I'd recommend between 6 and 12 reps.
Remember ... working the bicep is mostly about it being isotonic and if you are recovering from a bicep injury or aiming to maintain strength then a bit of isometric should also be considered. I would've said fat burn too but I'd recommend planks and wall sits to better achieve that goal. Feel that burn and stay blessed.
#bicepsworkout #bicepbrachii #brachialis #tricepsworkout #triceps #hammercurls #reprange #highrep #moderateweights #dumbbellcurls #isometric #isotonic #concentric #essentrics #planks #wallsits #muscletension

T O P I C 9⃣  Repetitions range/التكرارات
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هناك الكثير من الخلط عندما يتعلق الامر بعدد التكرارات و النطاق الأفضل لبناء العضلات، هناك من يقول أنو التكرارات من 10إلى12 هي الافضل و البعض يقول من 6الى8 هي الافضل و البعض الاخر يقول من 15الى20.
⬅️أولا يجب أن نفهم أن هناك ثلاتة أنواع من الألياف العضلية (Type1, Type2a, Type2b) وتختلف هاته الأنواع في الحجم واللون و سرعة الإنقباض و القوة و استهلاك الطاقة و تختلف من شخص لاخر حسب الجينات فهناك من يملك ألياف عضلية من النوع الاول أكثر من النوع الثاني و العكس.
⏺️النوع 1 (Type1):
يتميز هذا النوع من الألياف العضلية بقوة التحمل ومقاومة التعب مع تحمل الإنقباضات العضلية لفترة طويلة.
⏺️النوع 2أ (Type2a):
أكثر قوة من النوع الاول مسؤول بدرجة قليلة عن انتاج القوة.
⏺️النوع 2ب (Type2b):
أكثر الألياف العضلية قوة، مسؤول بشكل كبير عن انتاج القوة ولكن سرعان ما يتعب، لا يتحمل مدة طويلة من الإنقباضات العضلية.
⬅️ولكن السؤال هو ما دخل هاته الألياف في عدد التكرارات :
⏺️التكرارات من1إلى5: بما أنها مدة جد قصيرة من الإنقباضات العضلية الألياف العضلية المسؤولة عن الإنقباض هنا ستكون من النوع 2ب عند التمرين في هذا النطاق من التكرارات ستعمل على اكتساب القوة بالإضافة إلى بناء العضلات.
⏺️التكرارات من6إلى10: الألياف العضلية المسؤولة هنا ستكون من النوع 2 و بالتحديد النوع 2أ ستعمل على بناء العضلات بشكل كبير بالإضافة إلى اكتساب القوة.
⏺️التكرارات من12إلى20: في هذا النطاق من التكرارات سيكون النوع 1 من الألياف العضلية هو المسؤول هنا ، فوائد هذا النطاق من التكرارات هو إكتساب قوة التحمل و بناء الكتلة العضلية.
⬅️وبما اننا لا نستطيع الجزم او تحديد أي نوع من الألياف العضلية نمتلك بدقة و من أجل الإستفادة الكاملة من كل نطاق من التكرارات فإنه من الواجب الإعتماد عليها جميعا و كل حسب هدفه سواء كان بناء الكتلة العضلية، زيادة القوة أو قوة التحمل و المقاومة العضلية.
🔴إذا عندك أي سؤال خليه في تعليق 👇

T O P I C 9⃣  Repetitions range/التكرارات
.
هناك الكثير من الخلط عندما يتعلق الامر بعدد التكرارات و النطاق الأفضل لبناء العضلات، هناك من يقول أنو التكرارات من 10إلى12 هي الافضل و البعض يقول من 6الى8 هي الافضل و البعض الاخر يقول من 15الى20.
⬅️أولا يجب أن نفهم أن هناك ثلاتة أنواع من الألياف العضلية (Type1, Type2a, Type2b) وتختلف هاته الأنواع في الحجم واللون و سرعة الإنقباض و القوة و استهلاك الطاقة و تختلف من شخص لاخر حسب الجينات فهناك من يملك ألياف عضلية من النوع الاول أكثر من النوع الثاني و العكس.
⏺️النوع 1 (Type1):
يتميز هذا النوع من الألياف العضلية بقوة التحمل ومقاومة التعب مع تحمل الإنقباضات العضلية لفترة طويلة.
⏺️النوع 2أ (Type2a):
أكثر قوة من النوع الاول مسؤول بدرجة قليلة عن انتاج القوة.
⏺️النوع 2ب (Type2b):
أكثر الألياف العضلية قوة، مسؤول بشكل كبير عن انتاج القوة ولكن سرعان ما يتعب، لا يتحمل مدة طويلة من الإنقباضات العضلية.
⬅️ولكن السؤال هو ما دخل هاته الألياف في عدد التكرارات :
⏺️التكرارات من1إلى5: بما أنها مدة جد قصيرة من الإنقباضات العضلية الألياف العضلية المسؤولة عن الإنقباض هنا ستكون من النوع 2ب عند التمرين في هذا النطاق من التكرارات ستعمل على اكتساب القوة بالإضافة إلى بناء العضلات.
⏺️التكرارات من6إلى10: الألياف العضلية المسؤولة هنا ستكون من النوع 2 و بالتحديد النوع 2أ ستعمل على بناء العضلات بشكل كبير بالإضافة إلى اكتساب القوة.
⏺️التكرارات من12إلى20: في هذا النطاق من التكرارات سيكون النوع 1 من الألياف العضلية هو المسؤول هنا ، فوائد هذا النطاق من التكرارات هو إكتساب قوة التحمل و بناء الكتلة العضلية.
⬅️وبما اننا لا نستطيع الجزم او تحديد أي نوع من الألياف العضلية نمتلك بدقة و من أجل الإستفادة الكاملة من كل نطاق من التكرارات فإنه من الواجب الإعتماد عليها جميعا و كل حسب هدفه سواء كان بناء الكتلة العضلية، زيادة القوة أو قوة التحمل و المقاومة العضلية.
🔴إذا عندك أي سؤال خليه في تعليق 👇

T O P I C 9⃣  Repetitions range/التكرارات
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There is a lot of confusion when it comes to repetitions range and which one is the best for stimulating muscle growth some people say reps from 10-12 are the best others say it's 6-8 there are even people that train on 15-20 rep range but today we gonna make things clear.
➡️First of all we need to understand that there are 3 types of muscle fibers in our body (Type1,Type2a,Type2b) and they differ based on their size, color, contraction speed, force, and energy source, also they genetically differ from one person to another.
⏺️Type 1(Slow twitch)
Endurance fibers and fatigue resistance and they sustain contraction for a long period of time.
⏺️Type 2a(Fast twitch)
More powerful and explosive, force production. ⏺️Type 2b(Fastest twitch)
The most powerful of the three, very high force production but they get tired very easily.
So what does that have to do with reps range:
⏺️Reps from 1 to 5 : since it's a very short period of time of muscle contraction you gonna be activating Type2 muscle fibers and precisely Type2b by working on this rep range you gonna develop strength, explosive power, and develop muscle.
⏺️Reps from 6 to 10 : activates Type2 fibers specifically Type2a it develops muscle along side with strength.
⏺️Reps from 12 to 20 : activates Type1 fibers it develop endurance, muscle resistance and growth.
➡️Now since we can't tell which Type we have the most in our bodies, we need to include all these rep ranges in our workouts and depending on the individual goal whether it is developing strength, endurance and resistance or building muscle.
.
🔴If you have any question leave it in the comment section 👇

T O P I C 9⃣  Repetitions range/التكرارات
.
There is a lot of confusion when it comes to repetitions range and which one is the best for stimulating muscle growth some people say reps from 10-12 are the best others say it's 6-8 there are even people that train on 15-20 rep range but today we gonna make things clear.
➡️First of all we need to understand that there are 3 types of muscle fibers in our body (Type1,Type2a,Type2b) and they differ based on their size, color, contraction speed, force, and energy source, also they genetically differ from one person to another.
⏺️Type 1(Slow twitch)
Endurance fibers and fatigue resistance and they sustain contraction for a long period of time.
⏺️Type 2a(Fast twitch)
More powerful and explosive, force production. ⏺️Type 2b(Fastest twitch)
The most powerful of the three, very high force production but they get tired very easily.
So what does that have to do with reps range:
⏺️Reps from 1 to 5 : since it's a very short period of time of muscle contraction you gonna be activating Type2 muscle fibers and precisely Type2b by working on this rep range you gonna develop strength, explosive power, and develop muscle.
⏺️Reps from 6 to 10 : activates Type2 fibers specifically Type2a it develops muscle along side with strength.
⏺️Reps from 12 to 20 : activates Type1 fibers it develop endurance, muscle resistance and growth.
➡️Now since we can't tell which Type we have the most in our bodies, we need to include all these rep ranges in our workouts and depending on the individual goal whether it is developing strength, endurance and resistance or building muscle.
.
🔴If you have any question leave it in the comment section 👇

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💥 TRAINING LESSON ☄️
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✌️Two testers today performed Back to Back. Both emphasize the back muscles differently as well. Non peaking times of year one of the key tools you can use to keep intensity down within testers like this (remember we don't want to hit our highest levels of intensity too often when out of peaking points in the year) is to use "control" points in the workouts.
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📌 Examples of Control Points
1. Load prescriptions that will force breaks
2. Rep prescriptions that will require slowing down to take breaks
3. Unbroken set prescriptions that force athletes to manage rest periods and NOT rush
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🔑 Keeping INTENSITY in check is the KEY to creating consistency in your training. Want to avoid burn out? Want to avoid injury? Then become better attuned to your body and INTENSITY needs. Overdoing it is a recipe for needing to take days off. While you are taking days off I'll be training with consistency and living the LOOK GOOD MOVE WELL LIFE!
.
⏰ For Time
24-16-8
Russian Swings 203lbs
8-16-24
pHSPU
.
Rest 6mins then into...
.
For Time 
2k Bike Erg
+
10-9-8-7-6-5-4-3-2-1
Unbroken C2B Pull Up Sets
+
2k Bike Erg
.
🖐Tag a mate that needs a little intensity check.
.
#tester #workouttest #intensity #funtensity #trainingconcept #fitness #controlpoints #loading #reprange #unbroken #consistency #peaking #crossfit #kettlebell #monsterbell #heavyaf #lookgoodmovewell #builtnotburnt

💥 TRAINING LESSON ☄️
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✌️Two testers today performed Back to Back. Both emphasize the back muscles differently as well. Non peaking times of year one of the key tools you can use to keep intensity down within testers like this (remember we don't want to hit our highest levels of intensity too often when out of peaking points in the year) is to use "control" points in the workouts.
.
📌 Examples of Control Points
1. Load prescriptions that will force breaks
2. Rep prescriptions that will require slowing down to take breaks
3. Unbroken set prescriptions that force athletes to manage rest periods and NOT rush
.
🔑 Keeping INTENSITY in check is the KEY to creating consistency in your training. Want to avoid burn out? Want to avoid injury? Then become better attuned to your body and INTENSITY needs. Overdoing it is a recipe for needing to take days off. While you are taking days off I'll be training with consistency and living the LOOK GOOD MOVE WELL LIFE!
.
⏰ For Time
24-16-8
Russian Swings 203lbs
8-16-24
pHSPU
.
Rest 6mins then into...
.
For Time
2k Bike Erg
+
10-9-8-7-6-5-4-3-2-1
Unbroken C2B Pull Up Sets
+
2k Bike Erg
.
🖐Tag a mate that needs a little intensity check.
.
#tester #workouttest #intensity #funtensity #trainingconcept #fitness #controlpoints #loading #reprange #unbroken #consistency #peaking #crossfit #kettlebell #monsterbell #heavyaf #lookgoodmovewell #builtnotburnt

A question we get from people all the time is “how many reps should I be doing?”. The answer always varies. The reason is that by doing different number of reps, it allows the body to adapt in different ways.⁣
⁣
In this blog post we talk about how different rep ranges impact your results differently! Whether your goal is max strength, to gain muscle, or to slim down, the number of reps you perform for each exercise will greatly impact which results you achieve! ⁣
⁣
Check out bio for the link to learn all about it!⁣
⁣
What are you currently training towards?! 💪🙋‍♂️ #workout #reps #reprange #fitness #fitfam #entrepreneurlife #blogger #blogpost #personaltrainer #infographic #workoutroutine

A question we get from people all the time is “how many reps should I be doing?”. The answer always varies. The reason is that by doing different number of reps, it allows the body to adapt in different ways.⁣

In this blog post we talk about how different rep ranges impact your results differently! Whether your goal is max strength, to gain muscle, or to slim down, the number of reps you perform for each exercise will greatly impact which results you achieve! ⁣

Check out bio for the link to learn all about it!⁣

What are you currently training towards?! 💪🙋‍♂️ #workout #reps #reprange #fitness #fitfam #entrepreneurlife #blogger #blogpost #personaltrainer #infographic #workoutroutine

Do you push your body during your workout?
By working your muscles hard-to the point of exertion, you are creating minute rips in the muscle fibres. These heal to create muscle tone (an increase in muscular tissue). During this healing phase, we may feel DOMS (delayed onset muscle soreness) while our muscles are recovering and building new tissue to fix the tears. Gradually, through pushing our muscles to create these tears and providing our bodies with fuel to enable them to repair, we are increasing our bodies lean mass. Muscle mass is really important to support our daily mobility and activities, support our skeletal system and posture etc. 
By doing workouts which push our muscles past the point of comfort- to the point of fatigue, we are beginning to build muscle tone and increase muscle mass which while has desired effects aesthetically, is also beneficial to our overall health. Additionally, muscle mass also needs more energy to maintain, resultantly increasing metabolism by using more calories to fuel muscle maintenance, leaving less excess energy to be stored as fat. 
A good rep range to create hypertrophy ranges from 8-15, ideally 10-12 reps for muscle gain through hypertrophy. To create these tears and increase tone, you should be failing on 10-11 reps, not to the point where you are tired, but to the you point where you lose technique/ physically cannot lift another rep. Achieving this fatigue/exertion/training effect a few times a week with the correct fuel will lead (over time) to an overall increase in muscular tissue. DM me if you want any more info/ have any questions you wanna ask! 😁
Image- reposted from @p.t.pete -
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#fitness #hypertrophy #musclegain #musclemass #gains #fitnessinstructor #pt #trainingeffect #invisifit #musclefatigue #reprange #fuelforgains #makinggains #weights #resistancetraining #pushyourself #gohardorgohome #lovetolift  #keeppushing #aimhigh #muscletone #muscularexertion #gymgirl #girlswholift #liftheavy #trainforgains #nopainnogain #nevergiveup

Do you push your body during your workout?
By working your muscles hard-to the point of exertion, you are creating minute rips in the muscle fibres. These heal to create muscle tone (an increase in muscular tissue). During this healing phase, we may feel DOMS (delayed onset muscle soreness) while our muscles are recovering and building new tissue to fix the tears. Gradually, through pushing our muscles to create these tears and providing our bodies with fuel to enable them to repair, we are increasing our bodies lean mass. Muscle mass is really important to support our daily mobility and activities, support our skeletal system and posture etc.
By doing workouts which push our muscles past the point of comfort- to the point of fatigue, we are beginning to build muscle tone and increase muscle mass which while has desired effects aesthetically, is also beneficial to our overall health. Additionally, muscle mass also needs more energy to maintain, resultantly increasing metabolism by using more calories to fuel muscle maintenance, leaving less excess energy to be stored as fat.
A good rep range to create hypertrophy ranges from 8-15, ideally 10-12 reps for muscle gain through hypertrophy. To create these tears and increase tone, you should be failing on 10-11 reps, not to the point where you are tired, but to the you point where you lose technique/ physically cannot lift another rep. Achieving this fatigue/exertion/training effect a few times a week with the correct fuel will lead (over time) to an overall increase in muscular tissue. DM me if you want any more info/ have any questions you wanna ask! 😁
Image- reposted from @p.t.pete -
-
-
#fitness #hypertrophy #musclegain #musclemass #gains #fitnessinstructor #pt #trainingeffect #invisifit #musclefatigue #reprange #fuelforgains #makinggains #weights #resistancetraining #pushyourself #gohardorgohome #lovetolift #keeppushing #aimhigh #muscletone #muscularexertion #gymgirl #girlswholift #liftheavy #trainforgains #nopainnogain #nevergiveup

@isaiahlethangue has moved into a #hypertrophy focus. He worked so hard the last 2 days in order to get #volume in on the #muscle groups. Today was a #push focus #giantset . #pecmajor focus #machinefly , #chestpress ,#pecminor focus #chestfly , #inclinechestpress and #corework with lots of laughs and jokes along the way. All done in the 8-12 #reprange for 5 rounds!  Right around 9600lbs worth of volume! Pretty amazing and impressive day overall from my buddy!! He has come so far after overcoming his accident and I'm always a #proudtrainer being a part of his #clientprogress! Cant say enough about his #workethic !! #tomthetrainer #personaltraining #functionaltraining #noexcuses

@isaiahlethangue has moved into a #hypertrophy focus. He worked so hard the last 2 days in order to get #volume in on the #muscle groups. Today was a #push focus #giantset . #pecmajor focus #machinefly , #chestpress , #pecminor focus #chestfly , #inclinechestpress and #corework with lots of laughs and jokes along the way. All done in the 8-12 #reprange for 5 rounds! Right around 9600lbs worth of volume! Pretty amazing and impressive day overall from my buddy!! He has come so far after overcoming his accident and I'm always a #proudtrainer being a part of his #clientprogress ! Cant say enough about his #workethic !! #tomthetrainer #personaltraining #functionaltraining #noexcuses

What rep range is the best? As always, it depends. The answer will change depending on your experience level and personal goals.

In general, most people should aim to get stronger in the long run, while controlling nutrition or adding in extra "work" (training, cardio, etc) according to your body composition needs!

Send us a message to help figure out what you need💪

#teamSTCfit

What rep range is the best? As always, it depends. The answer will change depending on your experience level and personal goals.

In general, most people should aim to get stronger in the long run, while controlling nutrition or adding in extra "work" (training, cardio, etc) according to your body composition needs!

Send us a message to help figure out what you need💪

#teamSTCfit

📌 Follow ➡️ @natty_paradise for more workout tips 🔥🔥⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣
💡 Be careful not to overtrain!⁣
⁣⁣
▶️ Tag a friend whose workouts are way too long 😌⁣
⁣⁣
❓ Which technique do you prefer?⁣
⁣⁣

📌 Follow ➡️ @natty_paradise for more workout tips 🔥🔥⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣
💡 Be careful not to overtrain!⁣
⁣⁣
▶️ Tag a friend whose workouts are way too long 😌⁣
⁣⁣
❓ Which technique do you prefer?⁣
⁣⁣

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
.
5 REASONS YOU’RE STILL SKINNY [by @oakleyoday]
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If you are still skinny after months of or even years, at least 1 of these 5 reasons are holding you back.
.
1️⃣ You simply are not putting in the right amount of work in order to reach your goals.
2️⃣ You keep giving up on yourself every time things get hard.
3️⃣ You’re complicating the process of building muscle and forgetting about the basics.
4️⃣ You won’t drop the ego and ask for help.
5️⃣ You just haven’t been doing it long enough, this stuff takes time!
.
If you are ready to build your own HyperPhysique and start building a body that gives you more confidence, more women, and more self-esteem, comment below “INTERESTED!” I will personally DM you and we will figure out where you are and what you need to do in order to build your HyperPhysique.
.
Comment below “INTERESTED!”👇
.
.
.
#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #measurements #ectomuscle

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
.
5 REASONS YOU’RE STILL SKINNY [by @oakleyoday]
.
If you are still skinny after months of or even years, at least 1 of these 5 reasons are holding you back.
.
1️⃣ You simply are not putting in the right amount of work in order to reach your goals.
2️⃣ You keep giving up on yourself every time things get hard.
3️⃣ You’re complicating the process of building muscle and forgetting about the basics.
4️⃣ You won’t drop the ego and ask for help.
5️⃣ You just haven’t been doing it long enough, this stuff takes time!
.
If you are ready to build your own HyperPhysique and start building a body that gives you more confidence, more women, and more self-esteem, comment below “INTERESTED!” I will personally DM you and we will figure out where you are and what you need to do in order to build your HyperPhysique.
.
Comment below “INTERESTED!”👇
.
.
.
#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #measurements #ectomuscle

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What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @fitness__ability for more!
-
📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @fitness__ability for more!
-
📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

SAVE FOR LATER! ↗️
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Single-Arm Cable Fly by @oakleyoday
.
If you really want to engage every single fiber in the chest, especially the upper chest, DO THIS!
.
1️⃣ Take a big step away from the cable and a step forward to stretch out your pec.
2️⃣ Bring the handle up to your opposite shoulder and slightly turn your hand to further engage your upper chest.
3️⃣ Let the weight down slowly, keeping the pec contracted the entire time.
.
TAG A FRIEND!👇
.
.
.
#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #measurements #ectomuscle

SAVE FOR LATER! ↗️
.
Single-Arm Cable Fly by @oakleyoday
.
If you really want to engage every single fiber in the chest, especially the upper chest, DO THIS!
.
1️⃣ Take a big step away from the cable and a step forward to stretch out your pec.
2️⃣ Bring the handle up to your opposite shoulder and slightly turn your hand to further engage your upper chest.
3️⃣ Let the weight down slowly, keeping the pec contracted the entire time.
.
TAG A FRIEND!👇
.
.
.
#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #measurements #ectomuscle

What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @Workout_knowledge  for more!
-
📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @Workout_knowledge for more!
-
📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @health._tips  for more!
-
📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @health._tips for more!
-
📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @fitness.eduction for more!
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📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @fitness.eduction for more!
-
📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @Workout_knowledge  for more!
-
📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

What’s the best rep range for muscle growth❓🤔💪
-
Follow 👉 @Workout_knowledge for more!
-
📹 Designed by @gainz
#bodybuilding #reps #reprange #muscle #gainz #workout #muscles #gym #bigmuscles #gains #gymlife #fitness #gymmeme #gymmemes

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
.
The HyperPhysique: CALVES [by @oakleyoday]
.
Building a HyperPhysique requires certain measurements of each muscle group so you can appear larger, more aesthetic, and super attractive.
.
The “HyperPhysique” Calves are strong, athletic, and about as big as your arms are flexed.
.
You don’t want a huge upper body and no calves! Don’t use the excuse that genetics hold you back, yes, you may be cursed with smaller calves, but if you actually work them like every other muscle group, you can bring them up to par.
.
There’s 2 muscles that make up the calves, the gastrocnemius and the soleus.
.
There’s really only a few different variations of the calf raise out there that are effective: standing calf raises (gastroc-focused), seated calf raises (soleus-focused), and leg press calf raises.
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TAG A FRIEND WITH NO CALVES!👇
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.
.
#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #CALVES #ectomuscle

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
.
The HyperPhysique: CALVES [by @oakleyoday]
.
Building a HyperPhysique requires certain measurements of each muscle group so you can appear larger, more aesthetic, and super attractive.
.
The “HyperPhysique” Calves are strong, athletic, and about as big as your arms are flexed.
.
You don’t want a huge upper body and no calves! Don’t use the excuse that genetics hold you back, yes, you may be cursed with smaller calves, but if you actually work them like every other muscle group, you can bring them up to par.
.
There’s 2 muscles that make up the calves, the gastrocnemius and the soleus.
.
There’s really only a few different variations of the calf raise out there that are effective: standing calf raises (gastroc-focused), seated calf raises (soleus-focused), and leg press calf raises.
.
TAG A FRIEND WITH NO CALVES!👇
.
.
.
#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #CALVES #ectomuscle

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#FitnessSpam .
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.
.
I should probably just make a fitness page🤔🤔then again I've come to the conclusion y'all don't need to know about #everything going on in my life so maybe I'll stick to just fitness posts for a while....
.
 ANYWAY.... #feltthickmightdeletelater 
The biggest reason for vids is the evaluation part.... It might feel right but I might be doing it wrong. It's easier for me to ask @mauiathletics  to check out my page then send the vids, and it's a great reference point. I've been using ig as a tool and it's doing me well. Trained on an empty stomach and didn't take my meds before training, bad idea because I feel like I could have pushed more and wouldn't have been a spaz. However, took 80s for a ride x8 on #incline and it felt great! However, I had to lower the weight cause I feel short of my #reprange. Need to lower weight on rows so I can get a better #ROM.
#mentalbattle #fitness #progress #hungry  #therapysession

#FitnessSpam .
.
.
.
I should probably just make a fitness page🤔🤔then again I've come to the conclusion y'all don't need to know about #everything going on in my life so maybe I'll stick to just fitness posts for a while....
.
ANYWAY.... #feltthickmightdeletelater
The biggest reason for vids is the evaluation part.... It might feel right but I might be doing it wrong. It's easier for me to ask @mauiathletics to check out my page then send the vids, and it's a great reference point. I've been using ig as a tool and it's doing me well. Trained on an empty stomach and didn't take my meds before training, bad idea because I feel like I could have pushed more and wouldn't have been a spaz. However, took 80s for a ride x8 on #incline and it felt great! However, I had to lower the weight cause I feel short of my #reprange . Need to lower weight on rows so I can get a better #ROM .
#mentalbattle #fitness #progress #hungry #therapysession

Failing in the correct rep range is going to have a huge impact on what happens to your body as an end result. 💯
.
Training till failure means not being able to do one more single rep, so don’t quit the set just because you want to fail in that rep range, push yourself until you cannot do another rep in that rep range.🏋🏽‍♀️
.
💪🏽Failing at 1-7 reps you are training to get stronger. Each rep is so close to your body’s maximum strength that the body reacts by improving your maximum strength for next time you complete that exercise.
💪🏽Failing at 8-15 reps is great for creating muscle hypertrophy. Your body isn’t placed under so much stress that it needs to re-pattern itself to fire more muscle fibers faster, like it does at low reps. But the body does get stressed in a way that requires more muscular fiber size.
💪🏽Failing at 16-25 reps is great for muscular endurance. The body requires more muscular endurance because you’re asking it to work over and over again due to the high amount of reps you are performing in that set.
.
There is no right or wrong – it just comes down to what your personal goals are. ✔️ New blog post up!

Failing in the correct rep range is going to have a huge impact on what happens to your body as an end result. 💯
.
Training till failure means not being able to do one more single rep, so don’t quit the set just because you want to fail in that rep range, push yourself until you cannot do another rep in that rep range.🏋🏽‍♀️
.
💪🏽Failing at 1-7 reps you are training to get stronger. Each rep is so close to your body’s maximum strength that the body reacts by improving your maximum strength for next time you complete that exercise.
💪🏽Failing at 8-15 reps is great for creating muscle hypertrophy. Your body isn’t placed under so much stress that it needs to re-pattern itself to fire more muscle fibers faster, like it does at low reps. But the body does get stressed in a way that requires more muscular fiber size.
💪🏽Failing at 16-25 reps is great for muscular endurance. The body requires more muscular endurance because you’re asking it to work over and over again due to the high amount of reps you are performing in that set.
.
There is no right or wrong – it just comes down to what your personal goals are. ✔️ New blog post up!

Dumbbell Shrugs
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If you want to build your traps, the best exercise is deadlifts. However, if you need a bit more for them to grow, dumbbell shrugs are an effective exercise. The range of motion is so small on shrugs that people tend to go way too heavy. Focus on controlling the reps with a nice contraction at the top. Do not roll your shoulders back. Your traps are not stimulated by rolling your shoulders and you’re just putting yourself at a higher risk for injury.
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Credit: @oakleyoday
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#HYPERPHYSIQUE #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #chest #ectomuscle

Dumbbell Shrugs
.
If you want to build your traps, the best exercise is deadlifts. However, if you need a bit more for them to grow, dumbbell shrugs are an effective exercise. The range of motion is so small on shrugs that people tend to go way too heavy. Focus on controlling the reps with a nice contraction at the top. Do not roll your shoulders back. Your traps are not stimulated by rolling your shoulders and you’re just putting yourself at a higher risk for injury.
-
Credit: @oakleyoday
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#HYPERPHYSIQUE #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #chest #ectomuscle

Nothing fancy just a throwback to some rack pulls 💪🏼
- 120kg x 4 for 3 sets

Nothing fancy just a throwback to some rack pulls 💪🏼
- 120kg x 4 for 3 sets

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
.
The HyperPhysique: ARMS [by @oakleyoday]
.
Building a HyperPhysique requires certain measurements of each muscle group so you can appear larger, more aesthetic, and super attractive.
.
The “HyperPhysique” Arms are full, vascular, and tight in your sleeves! .
The ideal arm size you should be aiming for is 50% of your “ideal waist”. For example, if you have a waist size of 30 inches, then your arms should be about 15 inches.
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When it comes to building your arms, you want to first off, make sure you are focusing primarily on your compound lifts as these will build your arms alone. Then at the end of your workout or on a separate day if you wish, throw in some bicep and tricep isolation work.
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The most effective exercises in my opinion are close-grip bench press, skull crushers, French press, barbell curls, dumbbell curls, and hammer curls. Of course, there are many great exercises out there that are just as effective. These are just a starting list.
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Comment below your favorite exercises to build your ARMS!👇
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#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #arms #ectomuscle

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
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The HyperPhysique: ARMS [by @oakleyoday]
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Building a HyperPhysique requires certain measurements of each muscle group so you can appear larger, more aesthetic, and super attractive.
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The “HyperPhysique” Arms are full, vascular, and tight in your sleeves! .
The ideal arm size you should be aiming for is 50% of your “ideal waist”. For example, if you have a waist size of 30 inches, then your arms should be about 15 inches.
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When it comes to building your arms, you want to first off, make sure you are focusing primarily on your compound lifts as these will build your arms alone. Then at the end of your workout or on a separate day if you wish, throw in some bicep and tricep isolation work.
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The most effective exercises in my opinion are close-grip bench press, skull crushers, French press, barbell curls, dumbbell curls, and hammer curls. Of course, there are many great exercises out there that are just as effective. These are just a starting list.
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Comment below your favorite exercises to build your ARMS!👇
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#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #arms #ectomuscle

PULL WORKOUT by @oakleyoday
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Hammer Strength Single Arm Row 4x8,10,12,12
Weighted Pull-ups 3x6
Single-Arm Lat Pulldown 2x12
Shrugs 3x8
Face Pulls 3x15
Rear Delt Flyes 3x15
Preacher Curl 2x15
Hammer Curl 3x10 each arm
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Save this one and give it a try next time!
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#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #lats #ectomuscle

PULL WORKOUT by @oakleyoday
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Hammer Strength Single Arm Row 4x8,10,12,12
Weighted Pull-ups 3x6
Single-Arm Lat Pulldown 2x12
Shrugs 3x8
Face Pulls 3x15
Rear Delt Flyes 3x15
Preacher Curl 2x15
Hammer Curl 3x10 each arm
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Save this one and give it a try next time!
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#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #lats #ectomuscle

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
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The HyperPhysique: LATS [by @oakleyoday]
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Building a HyperPhysique requires certain proportions of each muscle group so you can appear larger, more aesthetic, and super attractive.
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The “HyperPhysique” Lats are wide and V-shaped, starting with your small waist working up into your wide shoulders. This is one of the big 3 most attractive muscle groups you can develop. You don’t want to build a ton of muscle and then look like a straight up and down bean pole. Getting v-shaped lats are going to help make your physique pop for sure.
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To build “HyperPhysique” Lats, you need to focus on the right exercises.
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My favorite go-to exercises that have really help build my lats are weighted pull-ups and lat pulldowns. Another great exercise I recommend throwing in is cable straight-arm lat pulldowns (pullovers). These definitely will help build that desirable V-shaped physique.
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Comment below your favorite exercise to build your LATS!👇
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#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #lats #ectomuscle

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
.
The HyperPhysique: LATS [by @oakleyoday]
.
Building a HyperPhysique requires certain proportions of each muscle group so you can appear larger, more aesthetic, and super attractive.
.
The “HyperPhysique” Lats are wide and V-shaped, starting with your small waist working up into your wide shoulders. This is one of the big 3 most attractive muscle groups you can develop. You don’t want to build a ton of muscle and then look like a straight up and down bean pole. Getting v-shaped lats are going to help make your physique pop for sure.
.
To build “HyperPhysique” Lats, you need to focus on the right exercises.
.
My favorite go-to exercises that have really help build my lats are weighted pull-ups and lat pulldowns. Another great exercise I recommend throwing in is cable straight-arm lat pulldowns (pullovers). These definitely will help build that desirable V-shaped physique.
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Comment below your favorite exercise to build your LATS!👇
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#HyperPhysique #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #lats #ectomuscle

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
.
THE HyperPhysique: SHOULDERS [by @oakleyoday]
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Building a HyperPhysique requires certain proportions of each muscle group so you can appear larger, more aesthetic, and super attractive.
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The “HyperPhysique” Shoulders are big and round, giving your physique a very “wide” look. Having wide, round shoulders can make all the difference in the appearance of your physique. Even when you have a t-shirt on, you should be able to see the shape of your delts popping through your upper sleeves.
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In order to build these “HyperPhysique” Shoulders, you need to focus on the right exercises.
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Too many people nowadays are working their front delts way too much! If you want to create “round” shoulders, you have to give all 3 heads of the delts equal amounts of attention.
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That’s why I recommend focusing on variations of the exercises in this graphic.
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First off, front raises are going to be out of the picture. You are getting plenty of volume for your front delts during overhead presses. The overhead press targets all 3 heads, but mainly the front and side.
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Next, we want to really focus on building the side delts to create that “wider” look. Doing variations of lateral raises at a decent amount of volume is going to be key to build the side delts.
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Finally, the rear delts, which are commonly forgotten and left out. Building the rear delts is what will complete your shoulders and make them look “big and round”. You want to do plenty of rear delt flyes, whether it’s a machine, dumbbells, cables, etc. This is the hardest one to build sometimes, but the most rewarding to your physique.
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The ideal shoulders are 1.618 x your ideal waist (43-46% height). These are great numbers to aim for and set a goal towards.
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TAG A FRIEND WHO WANTS HyperPhysique Shoulders!👇
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#HYPERPHYSIQUE #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hy

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
.
THE HyperPhysique: SHOULDERS [by @oakleyoday]
.
Building a HyperPhysique requires certain proportions of each muscle group so you can appear larger, more aesthetic, and super attractive.
.
The “HyperPhysique” Shoulders are big and round, giving your physique a very “wide” look. Having wide, round shoulders can make all the difference in the appearance of your physique. Even when you have a t-shirt on, you should be able to see the shape of your delts popping through your upper sleeves.
.
In order to build these “HyperPhysique” Shoulders, you need to focus on the right exercises.
.
Too many people nowadays are working their front delts way too much! If you want to create “round” shoulders, you have to give all 3 heads of the delts equal amounts of attention.
.
That’s why I recommend focusing on variations of the exercises in this graphic.
.
First off, front raises are going to be out of the picture. You are getting plenty of volume for your front delts during overhead presses. The overhead press targets all 3 heads, but mainly the front and side.
.
Next, we want to really focus on building the side delts to create that “wider” look. Doing variations of lateral raises at a decent amount of volume is going to be key to build the side delts.
.
Finally, the rear delts, which are commonly forgotten and left out. Building the rear delts is what will complete your shoulders and make them look “big and round”. You want to do plenty of rear delt flyes, whether it’s a machine, dumbbells, cables, etc. This is the hardest one to build sometimes, but the most rewarding to your physique.
.
The ideal shoulders are 1.618 x your ideal waist (43-46% height). These are great numbers to aim for and set a goal towards.
.
TAG A FRIEND WHO WANTS HyperPhysique Shoulders!👇
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.
.
#HYPERPHYSIQUE #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hy

Dumbbell Shrugs by @apfau
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If you want to build your traps, the best exercise is deadlifts. However, if you need a bit more for them to grow, dumbbell shrugs are an effective exercise. The range of motion is so small on shrugs that people tend to go way too heavy. Focus on controlling the reps with a nice contraction at the top. Do not roll your shoulders back. Your traps are not stimulated by rolling your shoulders and you’re just putting yourself at a higher risk for injury.
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🚨SKINNY GUYS: Discover how to develop a strong physique with the perfect proportions using the The Hyper-Physique System NOW! (Link in bio 👉 @oakleyoday)
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#HYPERPHYSIQUE #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #chest #ectomuscle

Dumbbell Shrugs by @apfau
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If you want to build your traps, the best exercise is deadlifts. However, if you need a bit more for them to grow, dumbbell shrugs are an effective exercise. The range of motion is so small on shrugs that people tend to go way too heavy. Focus on controlling the reps with a nice contraction at the top. Do not roll your shoulders back. Your traps are not stimulated by rolling your shoulders and you’re just putting yourself at a higher risk for injury.
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🚨SKINNY GUYS: Discover how to develop a strong physique with the perfect proportions using the The Hyper-Physique System NOW! (Link in bio 👉 @oakleyoday)
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#HYPERPHYSIQUE #hyperphysiquesystem #strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #hyperphysiquechest #chest #ectomuscle

I have a lot of clients that ask me about rep range and what's best for them. So here is a nice way to determine what is best for you! 
Credit @dancudes 
#trainsmart #reprange #weightsworkout #weights #weightstraining #reps #imposters #imsosmart #caloriecontrolled #caloriedeficit #dodgytrainers

I have a lot of clients that ask me about rep range and what's best for them. So here is a nice way to determine what is best for you!
Credit @dancudes
#trainsmart #reprange #weightsworkout #weights #weightstraining #reps #imposters #imsosmart #caloriecontrolled #caloriedeficit #dodgytrainers

💪𝐂𝐎𝐌𝐏𝐋𝐄𝐓𝐄 𝐆𝐔𝐈𝐃𝐄 𝐓𝐎 𝐋𝐄𝐀𝐍 𝐁𝐔𝐋𝐊!💪(PART 2)
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Follow @nutrition.buddy for nutrition/fitness related info and timely motivation.
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This is in continuation to part 1. If you missed that post then go through it; I explained first 3 points in that post.
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✅𝐓𝐫𝐚𝐢𝐧 𝐞𝐚𝐜𝐡 𝐛𝐨𝐝𝐲 𝐩𝐚𝐫𝐭 𝟐𝐱 𝐚 𝐰𝐞𝐞𝐤.
When I had just joined the gym, my trainer told me it’s best to practice to train just 1 part of the body in a day. However, this statement has no scientific evidence when it comes to beginner or even intermediate lifters. In fact, volume (#sets x #reps) is directly proportional to muscle gain, so logically it should be better to train multiple times in a week. But what is the optimal number of sessions and sets per week? Study says:10-20 sessions a week will lead to maximum muscle gain/hypertrophy (increase in size of muscle cells). And 8-10 sets per session lead to optimum volume. Going beyond that would lead to plateau or even decline in hypertrophy. You may go over 10 just before going into Deload. (Will cover this later in detail!)
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✅𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐎𝐯𝐞𝐫𝐥𝐨𝐚𝐝.
Okay, but what is this, bruh? Progressive overload is the gradual increase of stress placed upon the body during exercise training. Basically, we need to take advantage of the fact that our body adjusts according to the stimulus it gets. How exactly do we achieve that? By gradually increasing weight, training volume (increase sets or reps), slowing down tempo for each rep, increasing frequency, adding supersets/dropsets and decreasing rest time. You can add any of the above options every week.
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✅𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭 𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐚𝐧𝐝 𝐎𝐦𝐞𝐠𝐚 𝟑.
𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 is the most effective legal ergogenic (enhances physical performance) supplement out there. Enough said? Wait, there's another great thing about it. It is the most researched and scientifically backed supplement out there in the market. Yeah, that’s pretty cool but people still fail to see the awesomeness of this product.
-
𝐃𝐨𝐬𝐚𝐠𝐞: 5g/day.
-
💯💯TAG somebody who needs to see this!

💪𝐂𝐎𝐌𝐏𝐋𝐄𝐓𝐄 𝐆𝐔𝐈𝐃𝐄 𝐓𝐎 𝐋𝐄𝐀𝐍 𝐁𝐔𝐋𝐊!💪(PART 2)
-
Follow @nutrition.buddy for nutrition/fitness related info and timely motivation.
-
This is in continuation to part 1. If you missed that post then go through it; I explained first 3 points in that post.
-
✅𝐓𝐫𝐚𝐢𝐧 𝐞𝐚𝐜𝐡 𝐛𝐨𝐝𝐲 𝐩𝐚𝐫𝐭 𝟐𝐱 𝐚 𝐰𝐞𝐞𝐤.
When I had just joined the gym, my trainer told me it’s best to practice to train just 1 part of the body in a day. However, this statement has no scientific evidence when it comes to beginner or even intermediate lifters. In fact, volume ( #sets x #reps ) is directly proportional to muscle gain, so logically it should be better to train multiple times in a week. But what is the optimal number of sessions and sets per week? Study says:10-20 sessions a week will lead to maximum muscle gain/hypertrophy (increase in size of muscle cells). And 8-10 sets per session lead to optimum volume. Going beyond that would lead to plateau or even decline in hypertrophy. You may go over 10 just before going into Deload. (Will cover this later in detail!)
-
✅𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐎𝐯𝐞𝐫𝐥𝐨𝐚𝐝.
Okay, but what is this, bruh? Progressive overload is the gradual increase of stress placed upon the body during exercise training. Basically, we need to take advantage of the fact that our body adjusts according to the stimulus it gets. How exactly do we achieve that? By gradually increasing weight, training volume (increase sets or reps), slowing down tempo for each rep, increasing frequency, adding supersets/dropsets and decreasing rest time. You can add any of the above options every week.
-
✅𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭 𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐚𝐧𝐝 𝐎𝐦𝐞𝐠𝐚 𝟑.
𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 is the most effective legal ergogenic (enhances physical performance) supplement out there. Enough said? Wait, there's another great thing about it. It is the most researched and scientifically backed supplement out there in the market. Yeah, that’s pretty cool but people still fail to see the awesomeness of this product.
-
𝐃𝐨𝐬𝐚𝐠𝐞: 5g/day.
-
💯💯TAG somebody who needs to see this!

REP RANGE: How many reps should I do? If you can’t do more than 5, then you’re at the right weight. But just to make sure, stop by today & schedule a Fitness Evaluation w/Tyree #tyreestipoftheweek #woanorthcampus #reprange

REP RANGE: How many reps should I do? If you can’t do more than 5, then you’re at the right weight. But just to make sure, stop by today & schedule a Fitness Evaluation w/Tyree #tyreestipoftheweek #woanorthcampus #reprange

Getting into the shape of you dreams takes a lot of hard work and time doing all the right things.

Getting into the shape of you dreams takes a lot of hard work and time doing all the right things.

FULL SWIPE BOOTY BUILDING WORKOUT [Save for your next lower body sesssion📱✔️] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s the best rep range to build muscle and lose body fat? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
A question I’m asked more often than not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Low reps heavy weight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
High reps low weight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Many people often assume that in order to lose fat you need to be training at a ridiculously high rep range and use minimal weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That is a an extremely ineffective way to go about your training,fat loss and fitness goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Losing body fat would depend on your nutrition, i.e keeping your caloric intake in check. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I recommend you to not relate fat loss to rep ranges.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why choose one rep range to stick to? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mix it up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’re going to see progress regardless of training at higher reps or lower given that you’re eating intentionally. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you’re trying to build strength- move more weight, training at a 1-5 range is worth being a part of your training protocol. Strength and muscle building perfectly compliment each other. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In fact when you’re trying to lose body fat lifting heavy enough is going to help you preserve maximum muscle mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also recommend you train at higher rep ranges 6-15 to reap the benefits of a higher rep range,AKA PUMPS💥⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To me personally getting the job done in the 6-8 is the sweetest spot of them all! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#reprange#training#muscle#fatloss#nutrition#legsworkout#booty#glutes

FULL SWIPE BOOTY BUILDING WORKOUT [Save for your next lower body sesssion📱✔️] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s the best rep range to build muscle and lose body fat? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
A question I’m asked more often than not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Low reps heavy weight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
High reps low weight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Many people often assume that in order to lose fat you need to be training at a ridiculously high rep range and use minimal weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That is a an extremely ineffective way to go about your training,fat loss and fitness goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Losing body fat would depend on your nutrition, i.e keeping your caloric intake in check. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I recommend you to not relate fat loss to rep ranges.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why choose one rep range to stick to? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mix it up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’re going to see progress regardless of training at higher reps or lower given that you’re eating intentionally. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you’re trying to build strength- move more weight, training at a 1-5 range is worth being a part of your training protocol. Strength and muscle building perfectly compliment each other. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In fact when you’re trying to lose body fat lifting heavy enough is going to help you preserve maximum muscle mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also recommend you train at higher rep ranges 6-15 to reap the benefits of a higher rep range,AKA PUMPS💥⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To me personally getting the job done in the 6-8 is the sweetest spot of them all! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#reprange #training #muscle #fatloss #nutrition #legsworkout #booty #glutes

💪𝐂𝐎𝐌𝐏𝐋𝐄𝐓𝐄 𝐆𝐔𝐈𝐃𝐄 𝐓𝐎 𝐋𝐄𝐀𝐍 𝐁𝐔𝐋𝐊!💪
Follow @nutrition.buddy for nutrition/fitness related info and timely motivation.

There is so much BS going on the internet nowadays and it serves just one purpose: make things even more complex! Let me tell you one thing though. Building muscles is not that difficult, all you need is a right direction. And to help you with that, I am covering everything from nutrition to training in this post. Yes, you read that right! This is a complete guide in itself if you want to gain muscle/increase weight.
-
✔️𝐇𝐚𝐯𝐞 𝐚 𝐒𝐌𝐀𝐋𝐋 𝐒𝐔𝐑𝐏𝐋𝐔𝐒.
You might have heard that in order to gain weight, we should consume more than our maintenance calories. But exactly how much more? Only 200-300 calories are sufficient. A 12-week study found out that a group, which was on a small calorie surplus, gained the same amount of muscle and strength as compared to another group that was on an additional surplus of 600 calories. Moreover, the group with small surplus gained only one-fifth of the body fat as compared to the second group.
-
✔️𝐂𝐨𝐧𝐬𝐮𝐦𝐞 𝟏.𝟔-𝟐.𝟐𝐠 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐩𝐞𝐫 𝐤𝐠 𝐨𝐟 𝐛𝐨𝐝𝐲 𝐰𝐞𝐢𝐠𝐡𝐭
For example, if you weigh 50 kgs, then your protein intake should be 70-110 gm per day. Young and previously untrained individuals would benefit from staying in the higher part of the given range. Besides, it would be best to divide your daily intake into four parts (0.4-0.55 gm protein/kg body weight) and consume this amount with each meal.
-
✔️𝐃𝐨 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝟑-𝟔𝐱 𝐚 𝐰𝐞𝐞𝐤.
If you are busy and find it difficult to hit the gym every day, you can train for just 3 days a week: training upper-lower-upper or push-pull-legs (will cover this in greater detail in a separate post). On the other hand, if you love to train, you can go for 5-6x a week but make sure that you give your body sufficient time to recover.
-
🤸Since Instagram has a word limit per post, I will explain the remaining points in 2nd and maybe 3rd part of the post.So Stay tuned! And feel free to ask any questions that you might have.
- 💯💯TAG somebody who needs to see this!

💪𝐂𝐎𝐌𝐏𝐋𝐄𝐓𝐄 𝐆𝐔𝐈𝐃𝐄 𝐓𝐎 𝐋𝐄𝐀𝐍 𝐁𝐔𝐋𝐊!💪
Follow @nutrition.buddy for nutrition/fitness related info and timely motivation.

There is so much BS going on the internet nowadays and it serves just one purpose: make things even more complex! Let me tell you one thing though. Building muscles is not that difficult, all you need is a right direction. And to help you with that, I am covering everything from nutrition to training in this post. Yes, you read that right! This is a complete guide in itself if you want to gain muscle/increase weight.
-
✔️𝐇𝐚𝐯𝐞 𝐚 𝐒𝐌𝐀𝐋𝐋 𝐒𝐔𝐑𝐏𝐋𝐔𝐒.
You might have heard that in order to gain weight, we should consume more than our maintenance calories. But exactly how much more? Only 200-300 calories are sufficient. A 12-week study found out that a group, which was on a small calorie surplus, gained the same amount of muscle and strength as compared to another group that was on an additional surplus of 600 calories. Moreover, the group with small surplus gained only one-fifth of the body fat as compared to the second group.
-
✔️𝐂𝐨𝐧𝐬𝐮𝐦𝐞 𝟏.𝟔-𝟐.𝟐𝐠 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐩𝐞𝐫 𝐤𝐠 𝐨𝐟 𝐛𝐨𝐝𝐲 𝐰𝐞𝐢𝐠𝐡𝐭
For example, if you weigh 50 kgs, then your protein intake should be 70-110 gm per day. Young and previously untrained individuals would benefit from staying in the higher part of the given range. Besides, it would be best to divide your daily intake into four parts (0.4-0.55 gm protein/kg body weight) and consume this amount with each meal.
-
✔️𝐃𝐨 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝟑-𝟔𝐱 𝐚 𝐰𝐞𝐞𝐤.
If you are busy and find it difficult to hit the gym every day, you can train for just 3 days a week: training upper-lower-upper or push-pull-legs (will cover this in greater detail in a separate post). On the other hand, if you love to train, you can go for 5-6x a week but make sure that you give your body sufficient time to recover.
-
🤸Since Instagram has a word limit per post, I will explain the remaining points in 2nd and maybe 3rd part of the post.So Stay tuned! And feel free to ask any questions that you might have.
- 💯💯TAG somebody who needs to see this!

Are you serious about your training? Read on - Your repetition range - how many times you lift a weight per Set is very important! Many believe that lifting weights always builds large muscles. This is not the case you can lift without building large muscles - I have had many female clients that are worried they will bulk up if they lift weights and that's why in most gym's the weight areas are filled with blokes who are probably using the wrong Rep range too. Let's burst those myths. Weight lifting can form part of everyones workout routine - So how do you decide how many repetitions to do per set? *takes a deep breath... Ok here we go, there are some rules to follow when deciding on your rep range and the first thing you need to decide on is your goal, these can be broken down into 3 sections -

1. Strength - increase your lifting capacity 
2. Bulk - increase the size of your muscles 
3. Tone - define and cut your muscles 
Once you have decided on your goal you can then find your Rep range to match -

1. Strength = 1-6 Reps
2. Bulk =  8-12 Reps
3. Tone = 15+ Reps

Now if I want to achieve 2 of the goals at once, you can but not all 3 goals. 
You can for example work on strength and bulk simultaneously by choosing a Rep range between the two for example 7 Reps. You can also work on bulk and tone simultaneously by choosing a Rep rang between the two for example 13 Reps. However you can't work on Strength + Tone simultaneously because they are opposite ends of the Rep spectrum!

I always recommend sticking to one goal at a time though. If I have a client that wants to Bulk up and Tone too I Bulk them first then when they have achieved the desired muscle mass I then begin work on Tone.

Over the next two months I will post how to choose what WEIGHT you should be lifting and how to decide how many SETS to complete as these affect your results just as much!

So check back here not to miss out 💪🏼 forget what your mate down the gym said or what you saw on youtube these are free tips from a leader in the industry - this is science - utilise it guys. Go smash that workout 👊🏼 Book your Personal Training session now➡️link in bio⬆️

Are you serious about your training? Read on - Your repetition range - how many times you lift a weight per Set is very important! Many believe that lifting weights always builds large muscles. This is not the case you can lift without building large muscles - I have had many female clients that are worried they will bulk up if they lift weights and that's why in most gym's the weight areas are filled with blokes who are probably using the wrong Rep range too. Let's burst those myths. Weight lifting can form part of everyones workout routine - So how do you decide how many repetitions to do per set? *takes a deep breath... Ok here we go, there are some rules to follow when deciding on your rep range and the first thing you need to decide on is your goal, these can be broken down into 3 sections -

1. Strength - increase your lifting capacity
2. Bulk - increase the size of your muscles
3. Tone - define and cut your muscles
Once you have decided on your goal you can then find your Rep range to match -

1. Strength = 1-6 Reps
2. Bulk = 8-12 Reps
3. Tone = 15+ Reps

Now if I want to achieve 2 of the goals at once, you can but not all 3 goals.
You can for example work on strength and bulk simultaneously by choosing a Rep range between the two for example 7 Reps. You can also work on bulk and tone simultaneously by choosing a Rep rang between the two for example 13 Reps. However you can't work on Strength + Tone simultaneously because they are opposite ends of the Rep spectrum!

I always recommend sticking to one goal at a time though. If I have a client that wants to Bulk up and Tone too I Bulk them first then when they have achieved the desired muscle mass I then begin work on Tone.

Over the next two months I will post how to choose what WEIGHT you should be lifting and how to decide how many SETS to complete as these affect your results just as much!

So check back here not to miss out 💪🏼 forget what your mate down the gym said or what you saw on youtube these are free tips from a leader in the industry - this is science - utilise it guys. Go smash that workout 👊🏼 Book your Personal Training session now➡️link in bio⬆️

My sister and I just started a lifting log! I thought this would be a good idea to help her get familiar with the movements, rep ranges and muscle group pairings.. so eventually she can be able to workout on her own and also to look back and see progression overtime. This is also my first lifting log and I think it’ll help add a little more structure to my workouts and I’ll be able to see strength gains on paper. I’m liking this so far because I’ve never seen how much volume I’ve actually done; today was 22 sets and 4 movements total for chest, and 15 sets and 3 movements for tricep. 
#liftinglog #liftingjournal #volume #reprange #onpaper #motivation #ideas #gym #weights #lifting #bodybuilding #oldschoolbodybuilding #training #muscle

My sister and I just started a lifting log! I thought this would be a good idea to help her get familiar with the movements, rep ranges and muscle group pairings.. so eventually she can be able to workout on her own and also to look back and see progression overtime. This is also my first lifting log and I think it’ll help add a little more structure to my workouts and I’ll be able to see strength gains on paper. I’m liking this so far because I’ve never seen how much volume I’ve actually done; today was 22 sets and 4 movements total for chest, and 15 sets and 3 movements for tricep.
#liftinglog #liftingjournal #volume #reprange #onpaper #motivation #ideas #gym #weights #lifting #bodybuilding #oldschoolbodybuilding #training #muscle

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
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LOW & HIGH REPS TO BUILD MUSCLE [by @oakleyoday]
.
Ever wonder why I preach to do low reps AND moderate-high reps?
.
I see a lot of people confused about why you should do both…
.
We have to look at what it actually takes in order to build muscle.
.
It’s ONE simple thing. Increasing volume gradually each and every week (more reps, sets, or weight).
.
For this example specifically we are going to be talking about MORE WEIGHT.
.
The 1-5 rep range is known as the “strength” rep range. If you really want to get strong FAST, this is the zone you want to work in.
.
Then you have your “hypertrophy” rep range which is 6-12+ reps. This is the zone where muscle is packed on the fastest.
.
Both rep ranges build muscle and we want to use both to maximize muscle, here’s why.
.
1️⃣ By getting stronger in the 1-5 rep range (where strength is built the fastest - AND builds muscle), you will naturally get stronger in the 6-12+ rep range (where muscle is built the fastest).
2️⃣ After lifting super heavy in the 1-5 rep range, you build more confidence to lift more in the 6-12+ rep range and your mind almost tricks you into lifting more than you think you are capable of.
3️⃣ You don’t want to build muscle and have nothing to show for. Don’t be the guy that looks ripped, but can’t even lift his own bodyweight.
.
TAG A FRIEND THAT NEEDS THIS ONE!👇
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.
.
#strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #fitness #ectobody #ectomuscle

🚨SKINNY GUYS: Discover how to eat more and build more muscle! Get your FREE copy of “The Skinny Guy Meal Planner” NOW! (Link in bio 👉 @oakleyoday)
.
LOW & HIGH REPS TO BUILD MUSCLE [by @oakleyoday]
.
Ever wonder why I preach to do low reps AND moderate-high reps?
.
I see a lot of people confused about why you should do both…
.
We have to look at what it actually takes in order to build muscle.
.
It’s ONE simple thing. Increasing volume gradually each and every week (more reps, sets, or weight).
.
For this example specifically we are going to be talking about MORE WEIGHT.
.
The 1-5 rep range is known as the “strength” rep range. If you really want to get strong FAST, this is the zone you want to work in.
.
Then you have your “hypertrophy” rep range which is 6-12+ reps. This is the zone where muscle is packed on the fastest.
.
Both rep ranges build muscle and we want to use both to maximize muscle, here’s why.
.
1️⃣ By getting stronger in the 1-5 rep range (where strength is built the fastest - AND builds muscle), you will naturally get stronger in the 6-12+ rep range (where muscle is built the fastest).
2️⃣ After lifting super heavy in the 1-5 rep range, you build more confidence to lift more in the 6-12+ rep range and your mind almost tricks you into lifting more than you think you are capable of.
3️⃣ You don’t want to build muscle and have nothing to show for. Don’t be the guy that looks ripped, but can’t even lift his own bodyweight.
.
TAG A FRIEND THAT NEEDS THIS ONE!👇
.
.
.
#strength #hypertrophy #reps #reprange #highreps #lowreps #strengthwork #bulking #bulkup #muscle #buildmuscle #musclebuilding #maximizemuscle #aesthetic #oakley #skinny #ectomorph #gains #muslcegain #gainmuscle #workout #gym #fitness #ectobody #ectomuscle

Rep Range
<1min read.

follow @skyfitnessgym5 @aakashpanchaal @niralpatel.1 for nutrition/fitness related info and timely motivation. ❌ High Reps for Cutting | Low Reps for Gaining.
❌ Light Loads with max possible Reps for Hypertrophy (Gaining Muscles).
✅ Muscle builds on all Rep Ranges.
✅ Calories burn on all Rep Range. However, you should not see strength training as a way to burn calories.

It's a good idea to hit each muscle group 2-3x a week covering all 3 rep ranges for maximum muscle growth. Feel free to let me know if you’ve any doubt in general.
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.
.
.
.
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#reprange #fitness #fit #motivation #gym #fitnessmotivation #workout #bodybuilding #life #instagood #health #training #lifestyle #gymmotivation #instagram #healthy #strong #exercise #fitfam #beauty #fitnessaddict #photo #girls #instafit #fitspo #cardio #skyfitnessgym5

Rep Range
<1min read.

follow @skyfitnessgym5 @aakashpanchaal @niralpatel.1 for nutrition/fitness related info and timely motivation. ❌ High Reps for Cutting | Low Reps for Gaining.
❌ Light Loads with max possible Reps for Hypertrophy (Gaining Muscles).
✅ Muscle builds on all Rep Ranges.
✅ Calories burn on all Rep Range. However, you should not see strength training as a way to burn calories.

It's a good idea to hit each muscle group 2-3x a week covering all 3 rep ranges for maximum muscle growth. Feel free to let me know if you’ve any doubt in general.
.
.
.
.
.
.
#reprange #fitness #fit #motivation #gym #fitnessmotivation #workout #bodybuilding #life #instagood #health #training #lifestyle #gymmotivation #instagram #healthy #strong #exercise #fitfam #beauty #fitnessaddict #photo #girls #instafit #fitspo #cardio #skyfitnessgym5

REP RANGES & MUSCLE GROWTH 🏋️
-
Incorporating various rep ranges throughout your training has many benefits apart from helping you to build muscle, it avoids boredom and keeps the workout intense and challenging as well. -
1-5 Rep Range:
It is for Strength Training which involves heavier weights.  You should be using approximately 80-95% of your 1 rep max. Rest times are roughly 3-5 minutes. The goal of strength workouts isn’t to get a massive pump or “feel the burn.” It’s to safely lift as much weight as possible and to get stronger.
-
6-12 Rep Range:
It is for Hypertrophy workouts which involve more moderate weight. The targeted rep range is around 6-12 and you should be using about 60-75% of your 1 rep max. Rest times are roughly 1-2 minutes. The primary goal of hypertrophy workouts is to increase muscle size.
-
12-20/30 Rep Range:
It is for Endurance training which is one most of us neglect because it’s boring, a little uncomfortable, and makes us use very light weights which is a blow to our egos. The targeted rep range is 12+ reps and you should be using approximately 50-60% of your 1 rep max. Rest times are 30 seconds to 1 minute between sets.
-
As I said, I recommend incorporating all rep ranges, but I will be smart enough to include them according to my goals. here's a takeaway, I involve a Training method every 2-3 months, this helps me get the better out of myself and also helps me stay in shape year-round and be motivated always.  You can put more of an emphasis on one rep range in your training depending on your goals.
-
#training #reprange #strenghttraining #endurancetraining #hypertrophy  #strong #getlean #functionaltraining #crunchesandcurves #fitfam #workoutplans #fitnesscoachmumbai #indianfitness #sheruclassic #naturalmuscle #mealplans #iifym #musclemass #musclebuilding #fitnessbloggers #physiquemodel #fatlosstips

REP RANGES & MUSCLE GROWTH 🏋️
-
Incorporating various rep ranges throughout your training has many benefits apart from helping you to build muscle, it avoids boredom and keeps the workout intense and challenging as well. -
1-5 Rep Range:
It is for Strength Training which involves heavier weights. You should be using approximately 80-95% of your 1 rep max. Rest times are roughly 3-5 minutes. The goal of strength workouts isn’t to get a massive pump or “feel the burn.” It’s to safely lift as much weight as possible and to get stronger.
-
6-12 Rep Range:
It is for Hypertrophy workouts which involve more moderate weight. The targeted rep range is around 6-12 and you should be using about 60-75% of your 1 rep max. Rest times are roughly 1-2 minutes. The primary goal of hypertrophy workouts is to increase muscle size.
-
12-20/30 Rep Range:
It is for Endurance training which is one most of us neglect because it’s boring, a little uncomfortable, and makes us use very light weights which is a blow to our egos. The targeted rep range is 12+ reps and you should be using approximately 50-60% of your 1 rep max. Rest times are 30 seconds to 1 minute between sets.
-
As I said, I recommend incorporating all rep ranges, but I will be smart enough to include them according to my goals. here's a takeaway, I involve a Training method every 2-3 months, this helps me get the better out of myself and also helps me stay in shape year-round and be motivated always. You can put more of an emphasis on one rep range in your training depending on your goals.
-
#training #reprange #strenghttraining #endurancetraining #hypertrophy #strong #getlean #functionaltraining #crunchesandcurves #fitfam #workoutplans #fitnesscoachmumbai #indianfitness #sheruclassic #naturalmuscle #mealplans #iifym #musclemass #musclebuilding #fitnessbloggers #physiquemodel #fatlosstips

Rep Range
<1min read.

follow @nutrition.buddy for nutrition/fitness related info and timely motivation. ❌ High Reps for Cutting | Low Reps for Gaining.
❌ Light Loads with max possible Reps for Hypertrophy (Gaining Muscles).
✅ Muscle builds on all Rep Ranges.
✅ Calories burn on all Rep Range. However, you should not see strength training as a way to burn calories.

It's a good idea to hit each muscle group 2-3x a week covering all 3 rep ranges for maximum muscle growth. Feel free to let me know if you’ve any doubt in general.
.
.
.
.
.
.
#reprange #fitness #fit #motivation #gym #fitnessmotivation #workout #bodybuilding #life #instagood #health #training #lifestyle #gymmotivation #instagram #healthy #strong #exercise #fitfam #beauty #fitnessaddict #photo #girls #instafit #fitspo #cardio #sadhguru #erichelms #laynenorton #alanaragon

Rep Range
<1min read.

follow @nutrition.buddy for nutrition/fitness related info and timely motivation. ❌ High Reps for Cutting | Low Reps for Gaining.
❌ Light Loads with max possible Reps for Hypertrophy (Gaining Muscles).
✅ Muscle builds on all Rep Ranges.
✅ Calories burn on all Rep Range. However, you should not see strength training as a way to burn calories.

It's a good idea to hit each muscle group 2-3x a week covering all 3 rep ranges for maximum muscle growth. Feel free to let me know if you’ve any doubt in general.
.
.
.
.
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Let's talk about rep ranges. You might have heard that 2 to 4 reps build strength, 5 to 12 reps build muscle size, and over 12 builds endurance (the numbers I pulled fall in these ranged give or take, there is nothing carved in stone).
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Well, it's a lot more complicated than that.
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To build strength, you need to be lifting heavy so that you can only do 2 to 4 reps. That involved a lot of effort from the nervous system as well.
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But building size vs. building endurance is a different story. Everyone has two types of muscles fibers which are fast twitch and slow twitch.
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I won't bore you with all the science, but what you need to know is that fast twitch muscle fibers are the strongest but have low endurance. Slow twitch muscle fibers are not strong but have very high endurance.
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Everyone has both, but some people are more dominant in one side. You might have genetically more fast twitch muscle fibers than slow twitch. I could have more slow twitch than fast twitch. Everyone is different.
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That's why people who are slow twitch dominant will have more muscle endurance naturally. They are better able to build muscle with lighter weights and more reps.
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It's the other way around for fast twitch dominant people. They will build muscle best when training very heavy for around 8 reps per set. These people are naturally strong but maybe not with the highest stamina.
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Recap: gaining strength is pretty much the same thing across the board. But as far as building size vs. building endurance goes, genetics will determine how you will do either of those two the easiest depending on your muscle fibers.
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Don't count reps, make the reps count.
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Hope this helps.
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Muneeb.
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#muscle #gymlife #fitnessmotivation #fitnessmodel #fitnessaddict #abs #shredded #instafit #fitnesslifestyle #fitnesslife #bodybuilding #gains #physique #aesthetics #strong #body #dedication #fitnessfreak #instafitness #powerlifting #exercise #ripped #strength #reprange #fitnessjourney #fitnessgoals #fitspiration #fitlife #fitnessgirl #muscles

Let's talk about rep ranges. You might have heard that 2 to 4 reps build strength, 5 to 12 reps build muscle size, and over 12 builds endurance (the numbers I pulled fall in these ranged give or take, there is nothing carved in stone).

Well, it's a lot more complicated than that.

To build strength, you need to be lifting heavy so that you can only do 2 to 4 reps. That involved a lot of effort from the nervous system as well.

But building size vs. building endurance is a different story. Everyone has two types of muscles fibers which are fast twitch and slow twitch.

I won't bore you with all the science, but what you need to know is that fast twitch muscle fibers are the strongest but have low endurance. Slow twitch muscle fibers are not strong but have very high endurance.

Everyone has both, but some people are more dominant in one side. You might have genetically more fast twitch muscle fibers than slow twitch. I could have more slow twitch than fast twitch. Everyone is different.

That's why people who are slow twitch dominant will have more muscle endurance naturally. They are better able to build muscle with lighter weights and more reps.

It's the other way around for fast twitch dominant people. They will build muscle best when training very heavy for around 8 reps per set. These people are naturally strong but maybe not with the highest stamina.

Recap: gaining strength is pretty much the same thing across the board. But as far as building size vs. building endurance goes, genetics will determine how you will do either of those two the easiest depending on your muscle fibers.

Don't count reps, make the reps count.

Hope this helps.

Muneeb.





#muscle #gymlife #fitnessmotivation #fitnessmodel #fitnessaddict #abs #shredded #instafit #fitnesslifestyle #fitnesslife #bodybuilding #gains #physique #aesthetics #strong #body #dedication #fitnessfreak #instafitness #powerlifting #exercise #ripped #strength #reprange #fitnessjourney #fitnessgoals #fitspiration #fitlife #fitnessgirl #muscles