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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Nitrobol Review
Since ordering Nitrobol seven weeks ago I have gained about
20 p ounds of straight muscle. I didn't think I could get
to this body. For a long time I was stuck at 165 but
today I am 186 and still growing. Everyone around me
things I am on the juice but when I show them the
Nitrobol bottle they want to know more.
Thanks for everything,
Lionel E. Pope II
For full details see https://www.trulyhuge.com/nitrobol.htm
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Fitness Tips For For 9/9/2009
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Bodybuilding Rep Range
It used to be thought that: Less that 5 reps build strength, but not
muscle size, 6-8 are reps for size, 10-12 reps are for shape, and 20
or more reps are for definition.
People beginning in bodybuilding, generally do best using an 8-12 rep
range. As they get more experience most will try a lower rep range
such as The 5-8 rep range. Many of the biggest bodybuilders in history
have used this rep range including Bill Pearl, Reg Park, Mike Menzer
and Dorian Yates.
Advanced bodybuilders who hit progress plateaus find there are times
when it's best to use higher reps to increase both size and strength.
Higher reps provide more of a pump, which increase the capillaries.
15-20 reps, though often believed to be definition builders, have
produced some great physiques such as Steve Reeves and Sergio Oliva.
A bodybuilder I know suffered an injury that forced him to train
extremely light doing one set of 100 reps per exercise. He said it
was the most challenging routine he'd ever done. And to his surprise,
his muscles grew from this program!
Realizing the different advantages of each rep range, some
bodybuilders derive the best of each of these by changing their rep
range every three weeks. I've heard of bodybuilders changing weekly.
Mike Quinn once used a system devised by Dr. Fred Hatfield. Each
exercise was done in three rep ranges. The first set was 5-6 reps.
20% of the poundage was removed and a set of 10-12 followed. The
poundage reduced again by 40-50% and done for a set of 20. You
can also add a new dimension to it by adding a set of 9
between the 6 and the 12 rep sets.
Sonny Schmidt used to do the reverse of this in their training.
Starting with a light weight, he'd squeeze out a set of 20 reps.
Then with each set, he'd increase the weight and lower the reps,
working to maximum efforts.
An other great method, used by Rich Gaspari, Vince Taylor and
Samir Bannout, is going heavy, low reps for half of
the week, then medium to high reps the second half.
Another rep-combining method is doing the basic exercises
heavy, and the isolation movements medium and high rep.
Berry DeMay, Francis Benfatto and Joe DeAngelis used this
method. Thierry Pastel often bounces around to different rep
ranges with each exercise.
When you hit an impasse and those muscles won't grow, it's time
for a change.
Changing only the rep range can produce awesome results!
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