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2005/01/22, 08:00 PM
Ok, I have some time today, so I thought this would be a good topic to cover.
First and foremost, you need to determine your goals. This is critical to any type fitness program to be designed to meet your needs.
Ok, the types of training muscles....basically 3 of them, though I will add a 4th(body shaping...i.e..redefining your body). They are, Muscular endurance, Muscular strength, muscular hypertrophy, and number 4 as noted above.
Here are simple guidelines, too many folks try to make a thesis out of this, and it really isn't that complicated.
MUSCULAR ENDURANCE
The normal load ranges for this are between 70% and 50% 1RM, for approximately 2-3 exercise sets. Another key here is the rep range, approximately 12-20 reps. I might add even with this scheme, always every couple weeks or so test your rep ranges and try to move up in weights, always challenge the muscle, even while staying in your rep range to keep progressing.
MUSCULAR STRENGTH
The normal load ranges for strength should be somewhere between 90% and 80% 1RM, for approximately 3-5 exercise sets. The average rep range should be from 1-8 reps. Again, as with the endurance portion, always test your rep strength to keep increasing poundages for continuing advancement while staying in your rep range.
MUSCULAR HYPERTROPHY(size gains)
The normal load ranges here are between 70%-80% 1RM, and for approximately 2-3 exercise sets. The average rep range is 8-12 reps. Again, as above, always test your reps for increases, every couple weeks should be good.
RE-PROPORTIONING(body shaping)
Train with a mixture of the above goals and load ranges/rep schemes. Using a hypertrophy program for instance is ideal, as this will increase your lean muscle mass(more calories burned). In fact, using a combination of endurance, strength training, and hypertrophy training is ideal. Your rep range in this case depending on what which you are doing should be around 8-20 reps.
Eating more frequently (lean healthy foods)to aid metabolic rate and quality calories for building lean muscle, add cardio as an extension of your diet to promote more fat burning...i.e.. calorie deficit.
Ok, now determine your training frequency. Without guidelines not much progress will be made. With guidelines you can set objectives to meet. The success of your routine will be determined by this. Everyones ability to recover from the phsysical stress of a workout is different. Be sure to get adequate rest between the same muscle groups before hitting that muscle again. At the very minimum, 48-72 hrs is key. Remember, more is not always better!
By the way, your 1RM I referred to in all the scenarios is the max amount of weight you can lift/handle for one repition in good form.
Hope this makes sense and helps some folks. In conclusion, remember these are general, but good rules to follow, the rep range for strength gains is 1-8, 8-12 for hypertrophy(size), and 12-20 for muscular endurance. Every week or two you should test re-test your 1RM, and increase your loads accordingly. This will insure constant progress. Good luck to all and yours in health!:dumbbell:
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/01/22, 08:03 PM
I thought I would make this thread a sticky for a while, especially so for beginners to mull over, but also for anyone who is interested. Seems these questions always come up at some time, best rep ranges, frequency, etc. Hope it is of assistance to some.:big_smile:
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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