The Basics

The Basics

High reps or low reps?

A  mix of people tend to approach me, asking certain questions based on their individual goals. Some are already on that path to becoming fit, others just want some guidance on how to get on that path. Whatever it may be, it’s always the question of; “How do I gain muscle mass?” or “How do I get toned?” Some people are actually pretty confused that when trying to gain muscle mass, your muscle has to undergo hypertrophy, which requires low reps and heavy weights. For the other way around, if you want to get toned, you do high reps with low weights and sometimes if you’ve bulked to a certain weight and it’s time to cut some of the body fat from your physique, some people actually just maintain doing lifts for 10 reps, with weights they can easily do 10 reps with. Now, I just spoke there that to gain muscle mass, one undergoes muscle hypertrophy, which is basically the increasing of the size of the muscle cells. This in turn, produces larger muscles.  For toning, people generally use high reps with lighter weights.  Although, if you do enough research one would see that toning isn’t even something that’s possible, unless you lose body fat. I would have to greatly agree with that, as the word “tone”, is thrown around a little too much and one thinks if they do 20 reps of a certain exercise, with like 15 lb weights, then they are going to get toned and they[…]

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Gym Choice

How to choose the right gym? That’s the question for today’s blog post. I will be trying my best, to provide some resources, questions to ask, and other little tid bit of information in regards to choosing the right gym. Sometimes picking a gym, as a beginner, can be frustrating. Not only that but sometimes we’re on a budget and getting into a high priced gym, isn’t even in our plans. So what to do then? These are the types of points I will be going through, and attempting to eradicate with some reasonable solutions and/or suggestions. First, if you are able to, I would recommend trying to find out if any one of these listed, recommended gyms, are in close proximity to you: Gold’s Gym Bally’s Fitness 24 Hour Fitness The reason I chose those 3, is from what I have heard from others and from my own personal experience. Gold’s gym is very much, veer towards bodybuilders and weight trainers. The amount of equipment in that gym, can support your mass building routines without a problem. The same goes along with the rest of the gyms listed. Also, majority of them are either 24hr or open very early and close very late. This will support the schedules for those who desire to workout in the morning or late at night after your day has come to a halt. When choosing a gym, you always want to look at the equipment available. Ask for a walk through, so you[…]

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All About Abs

So it’s summer time! All about the beaches, and strutting around with the body you’ve been working out on during the winter, cutting early summer so that when the beach time comes around, as you take the shirt off the panties drop. I know, not much of an appropriate line, but let’s be real, the reason why people want a 6-pack, flat stomach or some type of appealing core, is to get the attention of the opposite sex or get that particular group of people to notice. I know, I know, there are the few who actually do it for themselves, but this article is for the majority. The ones who would love to pull the tee up, and expose all their hard work to any inquiring minds. Unfortunately, you haven’t been working out on those abs, so it’s all love handles and fat that you wish you could some how get rid of. Well, there’s only 1 more month in summer, and although it may be a little too late to go from fat around the core to straight 6-pack like a fitness model, we can get you onto that path of having a flat stomach and soon 6-pack abs, for the end of the summer. Firstly, the abdominal muscles are the paired muscles at the core of your body. They are anatomically referred to as the rectus abdominis muscles. The 6-pack effect is due to the tendinous intersection, that are fibrous brands that cross the abdominal muscles. Some[…]

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Overtraining

I am sure you’ve heard the term overtraining, a couple of times in your life. It’s a term used very often by fitness gurus, to make sure that people understand that training too much and too often, can sometimes be detrimental to your gains and even your health. Overtraining occurs, when you’ve been working out more than you should be. Because you’re not giving your body enough time to rest and recover, this will prevent any new mass from developing. In fact, overtraining can lead to a loss of appetite, loss of overall motivation and constant fatigue. Here are some guidelines to look out for, if you suspect you’re overtraining. Your muscles are still sore, when your next workout session comes around You are having a hard time falling asleep or staying asleep at night You’re feeling anxious or depress You have no energy at the beginning or even during your training You are not seeing any type of muscle gains, whatsoever You feel lazy and a lack of motivation The best way to overcome overtraining, if you feel you’ve encountered this wall, is by taking some time off. I will suggest maybe 5 to 7 days off, to help your body recover fully. Ease yourself back into your training, and make sure to follow your routine. Don’t believe you’re superman, who doesn’t require any type of rest, for their body to recover. You want gains, so you have to make sure you’re getting your 6 to 8 hours of[…]

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# of Sets and Reps

Yesterday I touched on what sets and reps meant. Not only that but I also gave a brief guideline on how to utilize these new terminologies, to your weight training benefits. Basically, now that I know what these terms are, how do I use them? When weight training, we have to recognize the size of our muscles that we are going to train. The arms are small muscles, which don’t require too much training to grow. Besides that, they are also secondary muscle groups that are indirectly worked out when training backs, chest, etc. Because of them being complementary muscles, anyone who’s training for mass would pair them with say; triceps on chest days. By having triceps on chest days, you’re warming up your triceps indirectly, preparing it for isolated tricep workouts after the chest exercises are done. So because arms are small, the amount of exercises per session should be low. For the general guidelines, 3 to 4 exercises is enough for biceps and for triceps, individually. With a max of 8 exercises per arm session, if you are training arms on it’s own day. If it’s on a chest or back day, and you’re training triceps and biceps respectively, then 3 exercises is sufficient. For some people, they would do more because they’re on the intermediate level and have come to realize a little higher volume tends to work for them. As a beginner, one needs to recognize what works for their own body. So start off with[…]

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