Sub-Categories:

• Negative Reps (8)
• Pyramid Training (5)

[ 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 Excel^TM. 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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