repetitions

Bodybuilders often incorporate both heavy and light lifting into their training routines to target different aspects of muscle growth and development. Here's a breakdown: 1. **Heavy Lifting (Low Reps, High Weight):** - **Strength and Size:** Heavy lifting with lower repetitions (typically...

Toning and building muscle are related but involve slightly different approaches in fitness. **Building Muscle:** - **Objective:** Building muscle typically involves hypertrophy, which means increasing the size of muscle fibers. This process often involves resistance training, lifting weights...

The debate between low-repetition and high-repetition training is an ongoing one in the fitness world, and both have their advantages depending on your fitness goals. **Low Reps (Strength Training):** - Typically involves lifting heavier weights for fewer repetitions (usually 1-6 reps per...

A targeted glute routine for female bodybuilders often involves exercises that focus on building strength, shape, and definition in the glute muscles. Here's a sample routine: **1. Barbell Hip Thrusts:** - Sit on the ground with your upper back against a bench, a barbell positioned across...

Female bodybuilding routines can vary based on individual goals, fitness levels, and preferences. Whether you're looking to build muscle, improve strength, or enhance overall fitness, a well-designed workout routine can help you achieve your objectives. Here's a general guide to structuring a...

In bodybuilding, a "set" refers to a group of consecutive repetitions of an exercise. A workout typically consists of multiple sets for each exercise, and bodybuilders often vary the number of sets based on their training goals and experience level. Here are common types of sets used in...

German Volume Training (GVT) is a highly effective and intense weight training protocol designed to stimulate muscle growth. It is sometimes referred to as the "10x10" method because it involves performing 10 sets of 10 repetitions for a particular exercise. GVT has gained popularity among...

Yes, creatine is a well-established and widely used supplement in the world of weight lifting and strength training. It can be beneficial for individuals looking to improve their performance and increase their muscle mass. Here's how creatine can be helpful for weight lifting: Increased Muscle...

This versatile workout tool can be used for a lot more than just pulls. Al Gerard created the trap bar in the late 1980s as a simpler way to perform shrugs, which is how the trap bar earned its name. And who doesn't enjoy working out their upper back biceps and traps? A large set of traps is...

Fatigue is probably one of my favorite topics of resistance training science, and although we know something about it, there's definitely a alot of room for new research to enlighten us here. ⁣ ⁣ In today's post, I want to talk about whether or not it's a good idea to train while experiencing...

Lower repetitions with heavier weights are good for gaining strength. While higher repetitions with lighter weights are good for muscle endurance. But when muscle growth is the goal, things tend to become more confusing. Swipe left on the post above for more details on muscle growth and rep...

With gyms closing again in some parts of the world, more people will start training from home. So you may find yourself training with limited equipment and higher repetitions. But can you actually gain muscle while training with higher reps? - The answer is yes! The current literature on rep...

Find out how pushing your body to the limit can prevent you from reaching your goals. It seems like just the other day, you were doing your usual kick-ass chest routine and got an amazing pump. Your pectorals felt like they were jumping out of your shirt. You felt great and looked huge. The...

A Stimulating Rep is a repetition in which maximum activation occurs with a slow contraction velocity. Follow the steps on the infographic for maximizing muscle activation – both heavy weights or light weights taken to failure can produce high amounts of activation. Movement velocity will also...

150 minutes per week of moderate-intensity aerobic exercise is the recommendation for improving health markers in adults. However, adherence to these recommendations remains low in the overall population. Lack of time has been identified as one of the main barriers to becoming and remaining...

Increase Muscle Size & Strength with Cluster Sets I’ve been lifting weights now for well over 25 years, and even though I can’t bench press over 400 pounds anymore, I still remember what it took to get to that level of strength. One of the techniques that helped me gain strength the most...

While there are many training techniques that promote muscle growth, here are a few very unique, and somewhat unorthodox, training methods highlighted by Muscular Development recently that potently improve muscle growth. These cutting-edge approaches effectively increase mechanical tension on...

In my last article, I discussed the benefits of exercise in boosting testosterone and HGH levels. Today, I want to continue along that trend and go over each of the exercises I discussed in my article. Bench Press <iframe src="http://www.youtube.com/embed/-KoYF9icOpg?rel=0" height="315"...