 Reps And Sets Articles |
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Sub-Categories: [ 60 Articles Listed ] | Featured Reps And Sets Article |
Change Your Rep Tempo For Max Gains! By: Jeremy Likness There are a million ways to train, and a million ways to alter your training. One great way to add variety to your training is to understand and use the concept of tempo. Learn why!
1313 Words - Date Added: Oct 31, 2003 |
3 Sets Of 10: Mainstay Or Myth? By: ISSA Everyone has something that annoys them about the fitness industry. For me it is program design. The 3 sets of 10 reps program got its start in the '40s and '50s in some early strength training experiments. Learn why it is so popular and if it is the best way to train... 2217 Words - Date Added: Aug 21, 2003
5-4-3-2-1 Blast Off: Use This Rep Range For Huge Gains! By: Shannon Pittman There are many different schemes for doing sets and reps in weight training. For those who have been in search of a productive way of training which is a little different, here it is! The 5-4-3-2-1 system is just that, something different that delivers amazing results. 730 Words - Date Added: Dec 01, 2003
50 Rep Madness By: Curtis Dennis Regardless of your goal, putting on size or strength, this technique is worth giving a shot at. 50-rep technique is doing an exercise to a total of 50 reps. Now all 50-rep do not have to be done in one set, you can do it in 2, 3, even 5 sets, whatever it takes to get to number 50, do it. 573 Words - Date Added: Dec 21, 2001
A Lifting Formula By: Curtis Schultz The key to successful improvement in your weight-training program is to use methods of exercise and periodization techniques... 1801 Words - Date Added: Dec 03, 2002
A New Method To Build Muscle Fast... And Avoid Injuries! By: Pete Sisco There are simple ways to avoid injuries and one of them is fantastically effective at building muscle. What? A safer way to lift that increases muscle building? Yes. Here is the full description and sample workouts for a few exercises. 1204 Words - Date Added: Jun 03, 2002
All About One-Repetition-Maximum Testing. By: David Robson This article will explain exactly how to conduct one-repetition-maximum testing and suggest ways in which test results can be applied across a range of training objectives... 1412 Words - Date Added: Nov 18, 2004
All About Torque! By: Zach G. The point of greatest stress on a muscle is always at the point where the limb in use is perpendicular to the force, so spending time at the stretch and contraction are not necessarily helpful, though a full range of motion is always necessary. Learn why! 1251 Words - Date Added: Dec 16, 2003
Anatomy of a Rep By: Bryan Locke The repetition is the single most basic, but at the same time, the most fundamental factor in bodybuilding.
1354 Words - Date Added: Apr 24, 2002
Big Time Strip Training: Shock Muscles & Build Mass! By: Scott H. Mendelson Gaining muscle while losing body fat is no easy task, everyone wants to do it, while few get it done. Get all that from this strip training program. Here's the program that will take you to the next level! 1365 Words - Date Added: Oct 27, 2008
Bodybuilding Techniques And Workouts By: Luis Berrios Bodybuilding techniques were developed to compete against the plateau, the sticking point and/or the proverbial wall. Bodybuilding techniques are basic resistance training regimens designed to specifically increase muscle mass. 2702 Words - Date Added: Jul 02, 2002
Change Your Rep Tempo For Max Gains! By: Jeremy Likness There are a million ways to train, and a million ways to alter your training. One great way to add variety to your training is to understand and use the concept of tempo. Learn why!
1313 Words - Date Added: Oct 31, 2003
Chris Cormier's Advice. By: Shane Giese In the September 2002 issue of FLEX, Chris Cormier wrote an article entitled, Anatomy of a Rep, explaining the importance of all aspects of the building blocks of workout routines and sets, which is the rep. The following are Chris Cormier?s steps to complete the perfect rep. 1649 Words - Date Added: Jul 22, 2003
Creating A Repetition Maximums Calculator! By: Charles Ridgely Herein, I demonstrate steps you can take to create a simple RM calculator using Microsoft ExcelTM. Once you've created your calculator, you'll be able to determine any of your RMs for any exercise in no time! 2708 Words - Date Added: Oct 05, 2004
Defective Repetitions: Do Any Of These Styles Describe You? By: Nick Nilsson The repetition is the basis of all training. So how can something so important go so terribly (and humorously) wrong! See how many of these defective rep types you've spotted (hopefully, not in the mirror!). 757 Words - Date Added: May 05, 2004
Determination Of Repetition Maximums! By: Charles Ridgely Learn how to get accurate repetition maximums using mathematics. But fear not! Herein, a straightforward approach is provided for determining your, or your clients', RMs. 3183 Words - Date Added: Feb 07, 2004
Does Power Factor Training Work? By: Other Writer If the claims are true, the many existing styles of resistance training can be compared head-to-head in an
objective manner and it can lead to new training styles. Here is my theory and my personal training program! 3080 Words - Date Added: Sep 07, 2002
Effective Anabolic Training... By: Sean Quade Sure, food is the raw materials for your body to work with, and sleeping actually
makes you recover, but these two aspects are useless if you don't stimulate the
body to gain muscle in the form of lifting weights. Learn about: Reps, Sets, Failure and Splits, The Pump, Workout Time and Progressive Resistance, Intensity and the Weider Principles, Plateaus, Machines vs. Free
Weights and more! 1154 Words - Date Added: May 16, 2002
Exercise Selection and Routine Order By: Joe Corleone This is a unique training article that explores the need to do the most difficult, most productive exercises first in your workout to ignite the sparks of the fire known as muscle growth. So get some wood, a match, and a little lighter fluid and prepare yourself for the inferno ahead. 992 Words - Date Added: May 29, 2001
Form Versus Weight/Momentum By: Manny Fausett Currently in any gym in the world, a person can walk in and find a lifter, regardless
of gender, weight training with an unrealistic weight; throwing the weights around
instead of focusing on form and maximum muscle contraction. The purpose of this
article is to hopefully, avoid some of the common pitfalls regarding weight training for
muscular development. 3501 Words - Date Added: Feb 24, 2001
Getting Stronger One Rep At A Time! By: Mike Mahler Recently, I hit a plateau with my two kettlebell military presses and was becoming extremely irritated. Not only was I not getting stronger, I was actually getting weaker. What a pain! Learn how I got out of it! 1227 Words - Date Added: Jan 20, 2003
How Can You Incorporate Time Under Tension Into Your Workouts? By: Workout Of The Week How can you incorporate Time Under Tension into your workouts? Here our forum members put together workouts, benefits, downfalls and more so you can decide if this will help you gain muscle mass. Try them if you dare! 4669 Words - Date Added: Jul 09, 2008
How Many Sets and Reps? By: Todd Blue Some people say one set is fine if you break down the muscle. Others believe in 10-12 sets and some do as many as 20 sets per body part. The bottom line to this is you have to be the one to determine which is best for you.
644 Words - Date Added: Nov 15, 2001
Increase Your 1 Reps Max In 12 Weeks! By: AnimalPak Find out what factors contribute to increasing your one rep max. Try this routine to improve your one rep max in the next 12 weeks! 1339 Words - Date Added: Dec 09, 2003
Intelli-Training: How To Train Intelligently! By: Other Writer When I began BB my chest was 38 inches and arms 11 inches... but now? Chest 42 inches
and arms 14 inches. I got this huge gain using what I call 'Intelli-Training' or Intelligent
Training. Here is the full program! 1371 Words - Date Added: Dec 12, 2000
Intensity Techniques: Multi Exercise Sets! By: John Giljum OK, here's another shocker for all
of you out there lookin' to up the
intensity and add some serious
shock value to your workouts. 867 Words - Date Added: Jun 23, 2001
My Mass Gaining Program By: Mark Tilden I am writing this on Thanksgiving Day and I thought
what better day to elaborate on the gains I've made
on my physique in the last 8 weeks. Here is my full 5-day training split! 517 Words - Date Added: Aug 10, 2000
Non-Pyramid System For Maximum Muscle Growth! By: Doberman Dan From my very introduction to the Iron Game over 20 years ago, (geez, that makes me sound old!) all of the literature, books, and courses I've read or followed advocated "pyramiding" your weights on the basic exercises. Even as a novice bodybuilder, after a few weeks of "pyramiding" I thought that it was kinda stupid. 912 Words - Date Added: Jun 10, 2003
Organizing Your Workouts! By: ISSA Make use of all the tools you have at your disposal. The more diverse your approach the less likely you are to hit a plateau and burn out. Learn how to organize your workouts! 2205 Words - Date Added: Sep 02, 2003
Packing On Mass With Proper Diet And Basic Training With X Reps! By: Iron Man Magazine Find out how Mike Semanoff packed on more mass with proper diet and basic training. I recently contacted Mike to see how his career was going. Here he describes exactly how he gained that muscle! 1700 Words - Date Added: Dec 21, 2006
Partial Movements: The Cornerstone Of Sports Training! By: Dr. David Ryan There are many arguments still about how muscles really work. In this article we will look at some information about them and how partial movements take advantage of how they work. Check it out! 2117 Words - Date Added: Jan 27, 2006
Partial Rep Training For Full-Powered Results! By: Nick Nilsson Training in a partial range of motion can be the key to blasting your way past strength plateaus quickly. Find out why always using a full range of motion may actually be hurting your progress! 1744 Words - Date Added: Sep 25, 2003
Periodization For Bodybuilders Part 2 By: Keats Snideman Are you interested in long term results and effectiveness in your training? Then you better have at least a basic understanding of 'periodization.' 2116 Words - Date Added: Oct 31, 2002
Rep Variation Training! By: Jim Brewster Even though many people do just toss the bar up and down, rep performance ties in directly with the effectiveness of your set. Learn more about varying rep speed and how it can help you make better gains! 2112 Words - Date Added: Feb 08, 2006
Repetition Speed By: Daniel Martin The best approach to an exercise is to perform each repetition fast as possible while still maintaining proper form and constant control of the weight. 527 Words - Date Added: Apr 19, 2002
Representin' The Repetition - The Truth About Rep Schemes! By: Layne Norton There is no magic rep scheme. ALL rep schemes have merit and all should be utilized in order to achieve maximal physique development. Let me explain how every rep scheme has its merit. 1346 Words - Date Added: Dec 15, 2006
Sets & Reps: The Nut And Bolts Of Program Design! By: James Chan As a trainer, I always get the same questions from people: How many sets should I do? How many reps? What kind of training split? Here are answers to these questions and more as I clear up the myths of training. Learn more. 2025 Words - Date Added: Mar 26, 2009
Sets, Reps, Rest and Time Under Tension By: Dorian I started at over 300 lbs and completely out of shape. I lost over 100 pounds in 1 year using the ideas I came up with. I kept it off and then I went on to gain 80 lbs of muscle.
1313 Words - Date Added: Nov 11, 2001
Shocking Your Muscles to Stimulate Growth! By: Phano Som If you are one of the many avid lifters who train on a regular basis, then you should
be well aware that muscles require a "shock" in order for them to grow. Here is the lowdown on Drop Sets, Super Sets, Giant Sets and Forced Reps. GROW! 1295 Words - Date Added: Apr 25, 2002
Static Contraction Training By: Pete Sisco Using this method, the test subjects added an average of 9.0 pounds of new
muscle (one subject added 28.9 pounds!) in just 10 weeks and increased their full
range 1-rep max by 27.6%. Learn how this "minimum dose" training can can lead
to maximum agains! 846 Words - Date Added: Sep 12, 2002
Summer of Mass Part II By: Derek Charlebois Here is my training journal and workout program as I try to gain more mass over the summer! 2690 Words - Date Added: Jun 02, 2001
Tempo & Tension Maximization For Advanced Bodybuilders! By: Tom Venuto The body will adapt to any training regimen in time, so tempo prescriptions should be varied just like any other training variable. Find out how it can help you! 2358 Words - Date Added: Nov 06, 2003
The Art Of Spotting! By: AnimalPak Not many people in the Pilates Spandex era of today know how to properly spot someone. They think that standing over them and dripping mist from their balls onto someone's face is considered spotting. Learn why most spotters suck and a hilarious story of two jerks in my old gym... 1115 Words - Date Added: Sep 25, 2003
The Great Pyramid! By: Joe Corleone The training technique of pyramiding weights is one of the best to use in
bodybuilding whether you have been training for months or years. Its purpose is to allow the muscles to be prepared for heavy
training with low reps, the type which as been lauded for ages as one of the most
productive in gaining strength and muscle size. Learn how to do it for the best results! 1281 Words - Date Added: Jun 25, 2001
The Mathematics Of Bodybuilding For The One Rep Max! By: Dennis Weis The mathematically-derived coefficient table has been a tremendous benefit to me and thousands of other power bodybuilders for determining a true single-rep maximum in a selected exercise. Find out what it is and how it can help you! 1276 Words - Date Added: Dec 02, 2003
The New High Intensity # 2. By: Ian Matthews Remember, when the force of a repetition becomes too great for the type I fibers, the type II fibers must be recruited to continue moving the weight. Find out how what you need to know about type IIb fibers! 1078 Words - Date Added: May 15, 2003
The Rep: Learn What To Do To Not Get Hurt By: Matt Danielsson This might not seem like a very big deal - I mean, hey, just grab the barbell and hammer it out, right? Not so. In fact, the rep is just as important of a variable as any other factor when you're working out. 1055 Words - Date Added: Nov 08, 2002
The Skinny Guys Ideal Set: Determining The Appropriate Number Of Sets! By: Gregg Gillies In order for your muscles to grow, you have to stimulate them with a high intensity weigh training stress and then allow them to move through the three phases of the recovery process. 570 Words - Date Added: Apr 19, 2004
The Strength Deficit: Do You Need A More Powerful Engine Or A Bigger One? By: Alwyn Cosgrove There comes a point in the bodybuilding road so to speak where every athlete has to make a choice. Try this simple method to gain muscle or lose weight... 1211 Words - Date Added: Apr 05, 2004
Time Under Tension In Your Training Program By: ISSA This concept was first popularized in North America by the now well-known strength coach Charles Poliquin. This author suggests monitoring the actual time that a muscle is "under tension" during an exercise by using a clock or stopwatch, and recording this parameter in the training log via a numerical system.
1339 Words - Date Added: May 24, 2003
Train Insane With Kane, Episode #10 - Insane Supersets, Serge Nubret-Style! By: Kane Sumabat In Kane's tenth video episode, Controlled Labs guys Kane and PT do an insane supersetted arms workout in the style of IFBB Pro Serge Nubret. 60 sets with no rest! 231 Words - Date Added: Dec 18, 2008
Training For Growth: Intensity vs. Volume By: Big Red If you've been on the boards lately, there's been a lot of talk about intensity, mostly High Intensity Training (HIT)...in the following I'm going to explain the importance of intensity and how it varies w. volume
. 1790 Words - Date Added: Mar 07, 2002
Training Tips: The One Rep Max! By: Nick Nilsson Nick Nilsson's quick tips will help you get the results you are looking for from your training no matter what your goal. 418 Words - Date Added: May 27, 2003
Training With One-Hundred Repetitions! By: Lisa Sutton Sounds downright insane, doesn't it, one-hundred repetitions per set. I've recommended this for three reasons which I will list below along with a great workout spilt as an example. Break out of your plateau, now! 1210 Words - Date Added: Oct 18, 2006
Twelve Week Mass Workout! By: Todd Blue I receive a ton of emails every day from people all over the world asking pretty much
the same question "Could you please send me a good mass building workout?" Well
wait no longer because here it is. 1322 Words - Date Added: May 22, 2001
Unique Rep Scheme Garnishes A World Record! By: Jeffrey Kippel & Mindy Blackstien - WNSO/FAME We've all tried the various set and rep schemes and most iron trainers would agree that the 'trophy' muscles of the body are the biceps. This is no ordinary set and rep scheme. Read on to learn about an amazing record set with the barbell curl. 990 Words - Date Added: May 03, 2005
What Is Muscle Failure And How Does It Correlate With Intensity? By: Zach Marcy The key is to take your muscles to the point where you recruit these smaller assistance muscles. Learn why and how it demonstrates your intensity! 509 Words - Date Added: Mar 14, 2003
What Is The Best Rep And Set Range For Building Muscle? By: Topic Of The Week The Topic: What Is The Best Rep And Set Range For Building Muscle? Find out what people from our popular message boards think... 3824 Words - Date Added: Dec 09, 2004
What Is The Optimal Time Between Sets For Muscle Growth? By: Topic Of The Week The Topic: What Is The Optimal Time Between Sets For Muscle Growth? Find out what people from our popular message boards think... 1624 Words - Date Added: Jan 06, 2005
Why Everyone Is Wrong About Reps! By: Gregg Gillies There are some problems with this general thinking. First, muscles don't count reps, so these numbers could be completely different for someone who takes 10 seconds to complete one rep, compared to someone who takes 2 seconds for each rep. 954 Words - Date Added: Mar 26, 2004
Why Three Sets? By: Phano Som I'm hoping to better my condition that I produced at Nationals and walk away as the reigning Mr. SNBF champion. 1621 Words - Date Added: Dec 21, 2001
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