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           Truly Huge Fitness Tips
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Pumped Extreme Review

Hi, my name is Frank Perri and I am 5 ft 1 and now 
165 pounds and 40 years old.

I have been in this lifestyle for over 20 years, I 
am in great health so I decided to try your product 
"Pumped Extreme", and in 7 to 9 days your product 
kicked in and man what a difference. 

I have competed in 1998 to 2001 as as a bantam 
weight and 143 lbs contest weight, and your product 
made me feel like I did while I was competing. Hard, 
dense and very vascular, the pumps are awesome just 
like you said. I love this product and have been 
telling every body about it.

Thanks for a no B.S. product that works.

Frank Perri

For full details go to Pumped Extreme
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     Fitness Tips For 12/7/2016
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Rep Ranges for Hypertrophy
By Oliver Wolter creator of X-Size Workout Software

When we talk about different resistance ranges producing different 
"Strength Qualities", what do we mean?

Assuming you are performing your sets with maximum effort (i.e. the 
last rep of the set is the last one you could perform unaided), these
are the qualities that each resistance range brings:

Training in the 1-5 rep region. This is sometimes, misleadingly, 
called power training. (True Power training occurs with lighter 
weights often at higher reps, involving high-speed movements. That is
outside the scope of this discussion.) Such heavy weight training 
uses typically 90-100% of your 1 rep maximum (1RM). It causes a 
change in the nervous system that improves the body's efficiency at 
lifting heavy weights. Heavy training carries a big downside: 
Injuries. Most people who train for prolonged periods with heavy 
weights suffer from an increased number of injuries. For that reason,
most individuals who are required to lift heavy weights, such as 
Power and Olympic Lifters, spend most of their time building their 
strength with higher repetitions.

5-12 reps. This region is the one which develops the contractile 
elements of the muscles to their maximum. This range is often 
called the "strength building region", as it is where most strength
is developed.

12-30 reps. Muscle endurance and size. Training in this resistance 
range normally proceeds heavier lifting. Metabolic changes occur 
when training in this region that facilitates greater strength 
increases when you switch to the heavier weights. High reps increase
capillary density, mitochondrial mass, and glycogen storage (with a 
corresponding increase in fluid).

IF YOU WANT BIG MUSCLES YOU MUST INCREASE YOUR ABILITY IN ALL THESE 
REPETITION RANGES

Looking through his training diary a young bodybuilder sees he has 
done the following lifts at various stages:

Complete list of Bench Press Personal Bests:

Weight 	Reps
135 	20
185 	15
225 	8
250 	1

As you can see he is quite "balanced" in the middle region he has 
been working. However he is weak with high reps (20+). Also his 
single lift is also slightly lower than may have been anticipated. So
what should this lifter do to improve his Bench Press and build his 
upper body? He needs to work the area of the graph with the greatest 
potential for gaining, which is, in the first instance the high reps.
He should spend time bringing that area into balance with his 
midrange strength. This will only take a few weeks to a month. He 
will gain very rapidly doing this, and notice a surge in his muscle 
size.

Often people say, "There's no point in doing very high reps, they 
don't build mass". Tell that to Ronnie Coleman who regularly Benches
100kg for 60-70 reps. Lifting to 30 reps on the Bench is no chore. 
Just remember that every rep range brings with it strength qualities
which add mass to your body.

Once you have used the X-Size system for a few weeks you will quickly
realize that the gains you have made far exceed anything you have 
ever achieved before.

X-Size is more than another Training System - it's a software with an
build in A.I. (artificial  intelligence). It perfectly adapts to 
anyone's needs. With this system you can build muscle 312% faster 
than ever before.
 
And right now we are offering it for a discounted price.

Go to X-Size Bodybuilding Workout


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Rep Ranges for Hypertrophy

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