select

start living right

WEIGHT TRAINING

  • What is better for weight loss: cardio or weightlifting?

    Written by guest author Talar Demirdjian  It all depends what you mean by "lose weight." If you’re in a battle with your scale, cardio is the way to go. If you want to look toned in your bikini, though, it's time to get comfortable with strength tra...
  • Why Do We Feel Sore After Working Out?

    Written by guest author Rawiya Bikhazi Whether getting back to working out, starting a new routine, or pushing harder than usual, we have all experienced post-exercise soreness. What you experience is called DOMS, or delayed onset muscle soreness. I...
  • Elastic Band Training

    When it comes to strength training, many people enjoy using elastic rubber bands as a form of resistance. As is commonly known, strength training is vital to any fitness program. Any form of resistance training has multiple benefits for increasing st...
  • At-Home Exercises to Tone Your Arms

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. Do you want ...
  • The Benefits of Training with a Swiss Ball

    Written by guest author N.P.Burggraaff I’m sure you’ve seen them in the gym or maybe someone in your office even uses it as a chair to sit on. This big exercise ball comes with many names such as gym-bal, stability-ball and Swiss-ball. The Swiss bal...
  • Does Waist Training Work?

    Written by guest author N.P.Burggraaff If you follow fitness gurus on Instagram, you will have come across the latest fitness trend of waist training. Just type in #waisttraining and you’ll be flooded with threads about the newest ‘fitness’ rage. Ev...
  • The Truth About Weightlifting Belts

    Written by guest author N.P.Burggraaff Have you ever noticed the protective belts weightlifting athletes always wear? Actually, not only do pro athletes wear those belts, but you can most probably spot them in your own gym! When you look around in y...
  • Ab Exercises For When You Have Lower Back Pain

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. If you are s...
  • How to Get Broad Shoulders

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. A lot of peo...
  • Muscle soreness 101

    Written by guest author Nynke Burggraaff Right after an intense workout, you feel you can take on the world. Unfortunately this blissful feeling is sometimes followed by an aching soreness which can make you regret training so hard. You could also f...
  • Muscle Building Secrets Unraveled

    Written by guest author Nynke Burggraaff Whether you want to look like a fitness model competitor, a Victoria Secret model or you just want to ‘tone up’ a bit, it all begins with the building of your muscles. For too long, women have been afraid to ...
  • How Heavy Should You Lift?

    by Startlivingright.net – How much is weight lifting is too much and when should you increase the weights? Maya Nassar lets you know! Many people question how heavy th...
  • Why weight training is essential

    by Startlivingright.net – If your goal is fat loss, Weight Training is an essential factor as it makes you leaner, boosts your metabolism and transforms your body. Man...
  • Benefits of Weight Training

    by Startlivingright.net – There are many Benefits for Weight Training. Transforming shape, boosting metabolism and enhancing endurance are some of them. There are unpa...
  • Is it better to lose fat before weight training

    by Startlivingright.net – Fat loss before starting a Weight Training program is not mandatory. The best way to become fit is to lose weight by lifting weights. Many pe...
  • Beginners Training Workout

    by Startlivingright.net – People who are starting to workout for the first time are called beginners and they can pursue the Beginner's Training and stay motivated. Th...
  • Intermediate Workout Program

    by Startlivingright.net – People that have some knowledge in training with weights can follow an Intermediate Workout Program to see better results.     This program has been designed for anyone who has an intermediate level of fitness or s...
  • Advanced Workout Program

    by Experienced people that have been training with weights for long time can pursue an Advanced Workout Program to see better results.     This program has been designed for anyone who has an advanced level of fitness and lots of experience...
  • How long and how often should you lift

    by Startlivingright.net – Get more info about how long and how often should you practice weight lifting and muscle training workouts and how strict should it be. Among...
  • Changing a weight training program

    by Startlivingright.net – After how much time should you go for another weight training program and do a programmed schedule of exercise and workouts. Although the rul...
  • Should you rest between sets

    by Startlivingright.net – Many people wonder if they should rest between sets and reps while weight training. Know more about the muscles requirements. Something that ...
  • Reps and sets explained

    by Startlivingright.net – Know more about the efficacy of applying rets and sets repeatedly, and its impact on muscle exercise, fitness and fat loss. There are many di...
  • Supersets uncovered

    by Startlivingright.net – Read more to define supersets with the same muscle group, with separate muscle groups and with major and minor muscle groups. Traditional wei...
  • Women Weight Lifting

    by Startlivingright.net – Women are definitely required and advised to practice Women Weight Lifting without fearing of becoming bulky. You’ll often hear women say tha...
  • Bodybuilding

    by Startlivingright.net – Weight training, muscle exercise and cardio programs specific for fat loss, bodybuilding and size gain seekers. Check them now!     This program is extremely popular with bodybuilders and is one of the best for any...
  • How to build a six pack

    by Startlivingright.net – One of the most sought after goals is sculpting six packs, achieved naturally through exercise, eating protein and weight workouts.     One of the most sought after fitness goals of many is to sculpt a ripped midse...
  • Cardio & resistance training workouts

    by Startlivingright.net – If you ever find gym memberships expensive, you can follow cardio and resistance training workouts to control your fat loss.  Many people mig...
  • Lifestyle habits of athletes

    by Startlivingright.net – If you want to have a lifestyle similar to those of athletes, you will have to exercise, eat protein and restrict yourself from alcohol. If you...
  • How to deal with information overload

    by Startlivingright.net – We hear a lot about weight and fat loss techniques trying to convince us that we can lose weight without efforts and in no time. We are const...

Reps and sets explained

by

There are many different theories about how many sets and repetitions should be performed when strength training.

Definition

By definition, a set refers to the number of times you repeat an exercise. Reps - or repetitions - refer to how many times you lift the weights during the course of that exercise. For example: 3 sets and 15 reps of squats (written as 3 x 15) would refer to completing three cycles of squats, doing 15 squats in each cycle.

Sets

Recent research has proven that multiple sets are more effective at building muscle than single sets. If you analyze the training programs of top fitness models, you’ll discover that none of them train using single sets for each exercise but rather a cycle of multiple sets. This usually falls within a range of two to four sets per exercise, three being the average. In order to achieve results, you’ll need to exhaust and stimulate muscle fibers, which you won’t be able to achieve with a single set of each exercise. Beginners usually do best starting off with a smaller number of sets - two or three - whereas advanced athletes can do up to four or five sets per exercise, using heavy weights.

Reps

Beginners, or those who are training for fitness and health, will benefit from performing an average of 15-20 reps per exercise. Anyone looking to gain muscle size or more muscle definition should incorporate a range of four to 12 reps of heavier weights.

The number of reps can also be dictated by the amount of weight lifted for each exercise. If you’re lifting light or moderate weights, you would benefit most from a higher number of reps (15-20), whereas if you’re lifting heavier weights, you would do fewer reps (4-12), the number decreasing as the weight increases.

Another popular method of progressive training, which I’ve practiced myself, involves increasing the weights and reducing the number of reps for each exercise over the course of three sets. This is ideal for anyone who wants to sculpt muscle definition or encourage hypertrophy (muscle growth).

The program is as follows (and should be carried out for the same exercise, for example leg press):

10 - 12 X 1 set of heavy weights (10 to 12 reps for one set)

6 - 8 x 1 set of heavier weights (six to eight reps for one set)

4 - 6 x 1 set of the heaviest weights you can lift (four to six reps for one set)

There is no rule as to how many reps should be completed for each exercise. Pay attention to your goals, fitness levels and how you’re progressing. As you get fitter and your muscles get stronger, you’ll be able to lift heavier weights and will start reducing your number of repetitions. Ladies, don’t be scared to lift heavy weights, as this is a natural way to transform your body.

How many reps for fat loss?

It is commonly argued that a high number of reps burns more fat and that you should always increase the number of reps if your main goal is fat loss. However, training with high reps will automatically mean that you lift lighter weights. Doing fewer repetitions will enable you to lift heavier weights and build more muscle. Muscle is metabolically active, which means that it increases your body’s basal metabolic rate - its ability to burn fat while at rest. Similarly, an intense weight training session will continue to burn calories after your workout is over. In other words, the more muscle you have, the more fat your body will burn (and the more you can eat too). If your primary goal is fat loss, don’t be afraid to lift heavier weights and reduce the number of reps in each set as you progress.

Doing an exercise with a total of 30 reps will be no different than an endurance workout, defeating the purpose of training with weights. Accelerate your fat loss with cardio and focus on serious weight training to build and protect your lean muscle mass when on a caloric deficit. 

Learn more about the benefits of weight training here

 

 

Comments  

0
Rich
2014-06-09 11:52
This design is incredible! You certainly know how to
keep a reader amused. Between your wit and your videos, I was almost
moved to start my own blog (well, almost...HaHa!)
Fantastic job. I really enjoyed what you had to say, and more than that, how you presented
it. Too cool!
0
how to gain muscle
2014-04-11 17:40
Thanks for a marvelous posting! I definitely enjoyed reading it, you might be a great author.
I will make sure to bookmark your blog and may come back at some point.

I want to encourage continue your great posts, have a
nice morning!

Review my weblog: how to gain muscle mass for men: http://social.hloomza.com/profile/ShielaDea

Leave a Comment