This is one of the biggest debates in personal training circles and it causes more confusion and lack of progress than almost any other facet of weight training. Why is this the case and is there a right way to do this? My intention is always to educate first so let's have a look at the objectives we have and how the body functions and responds to stimulus.
Our objective in pursuing a training regimen is to build as much lean muscle mass as we possibly can and to do it intelligently. I touched on our body's ability to respond in an earlier article but will expound on rep range here.
We've already said that in order to get our muscles to grow we must place them under enough stress so that they do grow. Now the question becomes how do we translate that stress into reps? It's a good question to ask because many people go to gym and learn from the environment around them ie. asking the guys at the gym who have been doing the same thing over and over and expecting different results. They have a name for that in some circles:-)
The same way that our minds have an attention span our muscles have something very similar. What this means then is that we cannot be lifting endlessly for hours on end thinking that because we have worked so hard, or what we think is hard, that we will force muscle growth. If you read a book in one sitting would you understand it more than if you read it in parts and made notes about what you read?
The same is true for our muscles. We need to give them sufficient time to take in what's being done and then allow it to make sense, in other words, allow them to grow. There is a period of time when your muscles are most responsive and there's a period of time where they aren't. Experts say that muscles will respond for 45-55 seconds out of every minute, every other second after that either does nothing more or works against the building process.
Keeping in mind the cadence that we use, our ideal rep range would be between 6 - 8 reps. Using a cadence of 2-2-4, we should complete a set at 48 seconds which is perfect for building muscle. That would quite literally mean that we should be in and out of the weight room in 30 - 40 minutes and no more. The point is to get in there, train hard and then get out and relax so that your body can repair itself.
If you keep in mind that this is a journey you will begin to appreciate the science behind this and adopt it more readily. The body is a wonderful mechanism that was designed intelligently and intelligent training and nutrition will help us all to build the bodies of our dreams.
4 comments:
So, I went to gym last night for 30 minutes for the first time in 5 months. I just did a bit of running and a few stretches. I plan on continue doing cardiovascular, abdominal and leg exercises, most likely squats, three days a week for the remaining weeks in July. My goal in this time is to, well get a little less tired and lazy and to drop a few centimeters around the belly. Because I am looking to drop 2 or 3 kgs, I am going to go light on the legs and push for as many reps as I can, most likely, 5 to 10 kgs and push as many reps as possible for a couple of sets. I have no real schedule or plan set out for the next month, except to get to gym on the days I have set out. What I do know is that the hour I spend each evening in the gym on those three day, will be split into cardiovascular, abs, and squats. Once I have completed the month of July, I will start a routine. A few posts on getting back into the gym will be appreciated, just to help me with some sort of direction.
Hi Reece
Thanks for your comment.
Firstly, congratulations on getting active again, you'll see very quickly the benefits of a regular training regimen.
I'm not sure how active you were in the past Reece but based on your comment I'd assume that you know your way around a gym.
Being sedentary for a while and picking up some excess weight is perfectly normal, many people have been attending gym for years and usually do find themselves burn out and leaving the gym altogether. This is mainly due to insufficient training knowledge and inadequate rest periods.
The first month programme that I've posted on the site is designed specifically for your situation, as well as for people who are just starting out.
It is a break in routine that will get your body prepared for the next few routines that progress from that one.
Give it a try. My wife and I used it with great results and have built on the foundation of that first routine.
Many people think that in order to get rid of the extra weight we've put on that we need to start by doing cardio which is just not true.
By working your body with a full body routine you will be requiring more energy which will mean that your body will have to use excess body fat to fuel the sessions. You will lose the excess weight by training hard on training days and making sure you take the appropriate rest days.
If you decide to use the routine, let me know what you think.
All the best, and once again, congrats on making a good choice for your health.
Hey, thanks for getting back to me. I have looked at the routine, looks good, will give it a go from tomorrow onwards, when I get back to the gym again. Very simple routine, one set of each, what is the time which should be spent doing this routine, 30 mintues? You said 12 sessions,that's about 1month worth of training if I stick to my plan of three days a week, I hope that one month is enough to see significant results, or let me rather say feel significant results. Ok, so I will give it a go and keep you all posted.
Hi Reece
It is a basic routine but if it is done correctly you will find that it could quite possibly be one of the very best routines you may have come across.
This routine or routines like it have been used by some of the very great names in the sport of bodybuilding to put on serious muscle mass.
If you utilise the principle of training to failure you will find that one good set is all that you need to activate muscle growth.
Use the cadence as suggested and remember to focus on the muscle that you are working and you will find that before your 12 sessions are up you will be noticing a difference in your physique.
With regard to your comment about using light weights for many reps, please revisit this post to see how this routine should be followed to attain best results.
Also have a look at the Training Principles post to better understand the principles that make this style of training so effective for men and women from all walks of life.
I'm looking forward to hearing about your progress. Be sure to take before and after pics, I will be making a section available for testimonials in due course.
Train smart and expect awesome results because you will get them.
If you haven't already got your hands on one, be sure to get yourself a training journal to log your progress. If you don't keep a journal you won't know whether you're progressing or not.
I will be putting a post up very shortly on progression, which will help enlighten my readers and followers to how much weight one should be lifting each session.
You have everything you need to make the turn around Reece, use the information provided and achieve your outcome.
All the best
Post a Comment