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INTRODUCTION
Which is better: high reps with low weight or low reps with high weight?
It's generally believed that high reps are better to tone your body (fat loss), and that low reps are
better to build muscle and increase strength.
The ideal rep ranges to elicit the greatest changes in body composition (both fat loss and muscle
building) are likely to occur within the 6 - 12 rep range.
A/ If you're primary goal is to enhance endurance or burn fat, your training program might look as
follows:
4 sets of 12 repetitions
Tempo: regular speed
Rest between sets: 60-90 seconds
B/ If, however, your goal is to increase strength and build muscles, then your program might more
resemble this:
5 sets of 3 repetitions
Tempo: As fast as possible
3-5 minutes rest between sets
C/ If you want to hit everything at once, your program could look like this:
light weight
light to intermediate weight
heavy weight
You should be able to perform 14 to 22 reps of this simple curl before you feel significant strain or fatigue.
If you cannot perform 14 to 22 reps before fatigue sets in, select a set of dumbbells at least five pounds lighter.
[3]
For instance, if you struggled with the 15 pound dumbbells, switch them out for 10 pound dumbbells.
Sources:
http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/
MONDAY
1. Biceps Curl
5. Biceps Curl
- Overhead Press
9. Thruster
2. Upright Row
3. Hammer Curl
7.Archer Lunges
4. Alternating Press
8. Arnold Press
TUESDAY
Back
2. Dead Lift
6. 10 Count Hold
4. Cross Chop
8. Kneeled Row
WEDNESDAY
1. Upright Row
2. Overhead Extension
3. Triceps Kickback
4. Lateral Arm Raise
5. Reverse Fly
6. Skull Crusher
7. Boxer & Punch
8. Shoulder Shrug
9. Shoulder Press
10. One Arm Extension
11. Alternate Front Raise
12. Single Arm Swing - Front Raise
1. Upright Row
2. Overhead Extension
3. Triceps Kickback
5. Reverse Fly
6. Skull Crusher
8. Shoulder Shrug
THURSDAY Legs
1. Sumo Squat - Biceps Curl
2. Single Leg Scarecrow
3. Reverse Lunge Press
4. Squat / Goblet Squat
5. Lunge
6. Standing Toe Raise (for calf)
7. Thruster
8. Over Head Squat
9. Side Lunge & Curl
10. Curl / Squat / Press
11. Side Lunge & Press
1. Sumo Squat - Biceps Curl
5. Lunge
7. Thruster
FRIDAY
1. Concentration Curl
2. Press
3. Alternate Curl
8. Double Curl
9. Hammer Curl
2. Archer Lunge
5. Side Swing
9. Discus
4. Wood Chop
7. Skull Crusher
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HAPPINESS IS NO ACCIDENT
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EMPOWERING COACHING AND CRISIS INTERVENTIONS
Every day, many people provide support to other people that are passing through a difficult
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SALES TECHNIQUES
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WHEN EVERY WORD MATTERS
The practical benefits of applying the techniques explained in "when every word matters" go far
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matters" is about creating and expressing an attitude of empathy, which will prove useful every
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THE BEST POEMS OF ALL TIME
contains a canon of poems that made a lasting impression on the publisher, members of his
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AN INTRODUCTION TO FAMILIY THERAPY
is a reference guide with detailed information about all important facets of family therapy:
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SITTING IS KILLING YOU!
Here are a series of workouts that you can easily do at the office or at home, a lot of them even
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The intention is not to execute complete lists of training exercises one after the other, but rather
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NONVIOLENT COMMUNICATION
We are all living our lives the best way we can, trying to fulfil our needs as good as possible,
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HOW TO INFLUENCE, PERSUADE AND MOTIVATE
One of the main reasons why excellent people do not advance in their careers or fail in life, is
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By getting better at influencing and persuading people, you will in short, be able to more easily
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EXIT INTERVIEWS GUIDE
According to the NLH Knowledge Management Specialist Library, Exit Interviews are
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GUIDE FOR WRITING, PLANNING, ORGANIZING AND HOSTING PERFECT
MURDER MYSTERY PARTIES
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INFLUENCING, INTERPESONAL SKILLS AND LEADERSHIP
We all want a good life. Happiness does not come from itself however, it is the fruit of specific
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