Home | Supplements | eBooks | DVDs | Articles | Forum
___________________________________________
Truly Huge Fitness Tips
Presented by TrulyHuge.com
___________________________________________
"Bodybuilding Supplement Secrets Revealed!"
This book contains advanced supplment secrets
and shows you how you can gain up to 15 lbs. in
the next 6 weeks by discovering how to turn the
supplements you buy at your local health food
store into super powerful anabolic compounds!
Click Here To Find Out How
___________________________________________
FITNESS TIPS FOR 4/18/2001
___________________________________________
How Many Sets? And How Many Reps Per Set?
Author Unknown
One of the most common questions asked is, "How many sets
should I do, and how many reps each set? In this section, we
will attempt to answer those two questions and leave you with
a better idea of what to attempt in the gym.
What is your body type?
One of the seven grand-daddy laws of lifting is that each
person is unique and different. Different people respond
differently to stimuli and different body types respond
differently as well. Maybe you have noticed that there seem
to be two major classes of individuals: those who put on
mass easily, and those who don't. Furthermore, from what
I've seen in the gyms over the years, most people have
difficulty adding mass. Putting aside the nutritional aspect
in weight lifting, we need to figure out what the difference
is between the "mass gainers," the "hard gainers," and
the "in betweeners."
The Population
Since there is most probably a bell-curve distribution of
body types, we can address each population separately:
1. The Mass Gainers
Mass gainers are on the left end of the spectrum. The
muscles on these individuals are composed mostly of
white fiber, that is, Type IIb fibers. These fibers are
referred to as the "fast twitch" fibers (twitching at
approximately 120+ times/sec.) and are the strong,
explosive fibers, i.e. sprinters. Although white fibers
are are strong, the endurance level of these fibers is
very low. A friend of mine who is a former competitive
power lifter, for example, could never do more than
five reps on any set for bench press: 135, 200, 275,
400 lbs.
Also, these individuals will receive the most benefit
from low-rep, low-volume training. In fact, most of
these people will only need to exercise each body
part once per week due to muscle recovery issues.
2. The Hard Gainers
The hard gainers are on the right end of the spectrum.
These people possess mostly red fiber muscles, Type
I fiber. Type I fiber is slow twitch (twitching at
approximately 40 times/sec.), but is highly resistant
to fatigue. The fibers are best for the long haul, i.e.
distance runners. Picture in your mind at this point
the difference between a world-class sprinter and
a world-class marathon runner.
Results of weight lifting are best achieved through
high-rep, high-volume training. Body parts should be
worked out at least twice per week (maybe even three
times per week depending on the training objective).
Another important point is that often times, these red
fibered individuals may only increase their lean
tissue size by about 15%.
3. The In-Betweeners
Probably 75% of the population falls into this category.
Muscle fiber count between Type I and Type II falls
somewhere in between 40-60% of all fibers either way.
Weight training, therefore, can be performed using the
mid-range of reps (8-14), with most body parts being
worked out twice per week.
Summary
In order to best achieve optimum results in your weight
lifting endeavors, determining your body type is very
important. It may take some time to figure this out,
however, especially if you are a beginner. But here
are some guidelines: if you are bulky and tend to put
on weight easily, you are most likely a Mass Gainer;
if you never can add weight, no matter how much
food you eat, you may be a Hard Gainer.
Table
Mass Gainers
Reps - Low (2-6)
Sets - Low
Frequency - Low
Intensity - High
In-Betweeners
Reps - Medium (6-12)
Sets - Medium
Frequency - Medium
Intensity - Medium
Hard Gainers
Reps - High (12+)
Sets - High
Frequency - High
Intensity - Low
___________________________________________
Gain Massive Amounts of Muscle... Even If You Are A
Hard Gainer! Limited Time Offer Guarantees To Pack
On Pounds And Pounds Of New Muscle!
The E-Book version of the Hardgainer Secrets
Bodybuilding program is available for instant
download at:
https://www.trulyhuge.com/gajpdf.htm
