Fixing fitness
THE PURPOSE OF THIS BLOG IS TO EDUCATE THOSE WHO OPT INTO A HEALTHY LIFESTYLE IN ORDER TO HELP THEM MAINTAIN or IMPROVE THIS LIFESTYLE.
There are three main set and rep ranges to match the three main goals: 5 sets of 3 to 5 reps for power-lifting, 3 sets of 8 to 10 for bodybuilding, and 3 sets of 10 to 15 reps for weight-loss. Sets of 3 to 5 reps mainly consist the mind learning to recruit more muscle fibers during your lift. Sets of 8 to 10 cause the cells in your muscle fibers to get larger. Sets of 10 to 15 will train a muscle group to failure and will cause you to use more energy than the other two.
However, these are just general guidelines. No professional power-lifters do only sets of 3 to 5 reps during their sessions just as no one trying to lose weight will only work in the 10 to 15 rep range. The 8 to 10 range seems to be a sweet spot for me personally and after a month or so of that, I have one cycle each of power-lifting and higher reps. Sometimes, I use low rep ranges in my compound exercises (squats, deadlifts, bench press) to stimulate testosterone production in my body and then move on to isolation exercises to work a muscle group until failure. Every person needs to try to find the rep range that works the best for their goals. There are techniques such as the 5x5, the pyramid training (see next paragraph), and the most popular 3x10. The pyramid set consists of starting at a weight that you can do for 15 reps, then one for 12, then 10, 8, 6, and 4 reps. This is usually used to gain both strength and muscle and should be used sparingly as training to failure every cycle can severely stress your body. The 5x5 is usually just a strength range but can cause people to gain muscle. The idea is that people can experiment with these guidelines to develop their own set and rep range that work best for them. As far as safety is concerned, beginners should start in a higher rep range (10 to 12) especially when attempting a new compound exercise until your form has been perfected. The best way to do this is to simply google the exercise and the word "form" (EX: proper squat form) and analyze videos until you think you know the key points that you need to remember. Next, before putting any weight on the bar, you need to perform the exercise while someone else watches (or record yourself from an angle that let's you view your form properly) and tweak your form until it's perfect. After you've done this for awhile, you can load a LIGHT weight on the bar and do the same thing. You'll become more in tune with your body and will be able to tell when a weight is too light or too heavy and you'll know, before you attempt a lift, a realistic estimate of how many reps you can do.
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AuthorMy name is Conor Getty and I'm a student at KHS. I have always enjoyed being active, as many children do, but I continue to seek out an active lifestyle to lay down new precedents for myself every day. After seeing the effects of a sedative lifestyle, I will work every day to reach a new peak in my life. Archives
June 2017
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