Thursday, June 27, 2013

Article # 510. Understanding REPS & Weights (REPS vs. Weight)


Two of the most important variables in resistance training are the number of repetitions, or "reps," per set and the amount of weight used. Depending on your goals, it may be beneficial to do more reps with less weight, or vice versa. There are a number of factors to consider when constructing your ideal strength training program and deciding whether to increase reps or weight.
Types of Training
Resistance training generally encompasses any type of anaerobic training aimed at improving the function of skeletal muscles. Resistance can come from the weight of the body itself or from an external source. Muscles can display improvement in a number of ways, including increased size, strength, endurance, stability and flexibility. Using higher repetition sets in resistance training is traditionally associated with improving muscular endurance, while higher weight and lower repetitions are traditionally used for increasing muscle size and strength, generally known as "hypertrophy." More advanced resistance training, such as that for competitive weightlifting, may include very heavy weight with very low repetitions; this is generally used for developing power.
Benefits of Muscular Endurance
Muscular endurance refers to a muscle's ability to keep working continuously for relatively long periods of time. Developing muscular endurance is beneficial for preventing injuries and promoting greater efficiency in movement. Distance runners, for example, benefit from this type of training because they must maintain pace and good running form for long periods of time. Having better endurance in the major muscles of the legs and core helps prevent the injuries and wasted energy that may come from deteriorating form caused by muscle fatigue. High-repetition endurance training is also used by those who want to improve muscle function with minimal increase in muscle size.
Benefits of Hypertrophy
Hypertrophy refers to an increase in muscle mass, and goes hand in hand with greater muscle strength. This process results in what is often called "toning." Hypertrophy is the goal of most basic full-body resistance training programs. Usually, the weight selected will be lifted 8 to 12 times to achieve muscle exhaustion, for 2 to 3 sets. Building larger, stronger muscles contributes to the toned, athletic body type that many exercisers seek, improves performance and prevents injuries in many activities. It also increases overall resting metabolism.
Misconceptions
Many people, especially women, tend to shy away from resistance training with significant amounts of weight for fear of "bulking up." In truth, most women's hormone composition prevents them from achieving drastic increases in muscle size through basic resistance training. Even for men, a more tailored, extensive training program that includes appropriate nutritional components is usually needed where significant hypertrophy is the goal.

Another misconception is that resistance training alone will make a person look "toned." Unless an individual has a low body fat percentage to begin with, the process of toning includes both increasing muscle mass and decreasing the body fat stored on top of the muscles. This means incorporating good nutrition and plenty of aerobic exercise into your workout program.
Other Considerations
Resistance training includes many other variables in addition to reps and weight. For example, an ideal resistance program will incorporate some exercises that use multiple muscle groups at the same time to improve the body's functional movement capability and prevent injuries. The nature of the muscle contraction used in an exercise is also significant. Muscle fibers can contract while the muscle shortens, maintains the same length, or lengthens, all of which are relevant in achieving certain goals. If you have a specific goal or are new to resistance training, working with a personal trainer can help target your efforts more effectively.




14 comments:

  1. nike shoes, Cheap Jordans,Cheap Jordan Shoes,Cheap Air Max,Cheap Free Run Shoes,nike shoes,nike outlet,nike factory,nike store,nike factory outlet,nike outlet store,cheap nike shoes,nike sneakers, toms outlet, toms outlet,tom shoes,toms shoes outlet,tom shoes,toms wedges,cheap toms,toms.com, air jordan, air jordan,jordan shoes,cheap jordans,air jordans,jordan retro,air jordan shoes,jordans,jordan 11,jordan xx9,jordan 6,new jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan retro, cheap jordans, cheap jordans,cheap jordan shoes,cheap jordan,cheap jordans for sale,jordans for cheap,jordan shoes,jordans,air jordan,jordan retro,jordan 11,jordan xx9,jordan 6,new jordans,air jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes,air jordan retro, jordan retro, jordan retro,jordan shoes,air jordan,air jordans,retro jordans,air jordan retro,jordans,jordan 11,jordan xx9,jordan 6,new jordans,cheap jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes, air max 90, air max 90,nike air max 90,air max 95,air max 2014,air max 2013,air max 1,nike air max,air max,nike air max 2014,airmax,nike air max 2013, air max 95, air max 95,nike air max 95,air max 90,nike air max 90,air max 2013,nike air max,air max,air max 2014,nike air max 2014,airmax,nike air max 2013, nike free 5.0, nike free 5.0, nike free trainer 5.0,nike free run 5.0,free running 2,nike free run,nike free,free running,nike running shoes,nike free trainer,free runs,free run 5.0, omega watches, omega watches,omega watch,replica watches,rolex watches,replica omega watches,rolex,watches for men,watches for women,rolex watches for sale,rolex replica,rolex watch,cartier watches,rolex submariner,fake rolex,rolex replica watches,replica rolex, ralph lauren outlet, ralph lauren outlet,ralph lauren outlet online,polo ralph lauren outlet,polo ralph lauren outlet online,polo ralph lauren,ralph lauren,polo ralph,polo shirts,ralphlauren.com,polo outlet,ralph lauren polo, oakley sunglass, swarovski crystal

    ReplyDelete
  2. oakley sunglasses,cheap oakley,cheap oakley sunglasses,oakley sunglasses cheap,oakley outlet,oakley sunglasses outlet,oakley vault,oakleys,oakley.com,sunglasses outlet,cheap sunglasses,oakley prescription glasses,fake oakleys,oakley glasses,oakley store,fake oakley,oakley sale,cheap oakleys,discount oakley sunglasses, ray ban sunglasses, Ray Ban Sunglasses,Ray Ban Outlet,Ray Ban Sale,Cheap Ray Bans,Cheap Ray Ban Sunglasses,ray ban sunglasses outlet,ray ban,rayban,ray bans,ray-ban,raybans,ray ban wayfarer,ray-ban sunglasses,raybans.com,rayban sunglasses,cheap ray ban, burberry, burberry,burberry outlet,burberry outlet online,burberry factory outlet,burberry sale,burberry handbags, chanel bags, chanel bags,chanel handbags,chanel sunglasses,chanel outlet,chanel purses,chanel handbags official site, coach outlet store, coach outlet,coach outlet store,coach outlet store online,coach outlet stores,coach factory outlet,coach factory,coach factory online,coach factory outlet online,coach outlet online, chaussures louboutin, louboutin,louboutin pas cher,christian louboutin,louboutin chaussures,louboutin soldes,chaussure louboutin,chaussures louboutin,chaussure louboutin pas cher,louboutin france, sac michael kors, michael kors,sac michael kors,michael kors sac,michael kors pas cher,sac michael kors pas cher,michael kors france, north face outlet, north face outlet,the north face,north face,the north face outlet,north face jackets,north face jackets clearance,northface, yoga pants, yoga pants,lululemon,lululemon outlet,lululemon athletica,lululemon addict,lulu lemon,lulu.com,lululemon.com, beats by dre, beats by dre,beats headphones,beats audio,beats by dr dre,beats by dre headphones,dr dre,dre beats,beats by dr,dr dre beats,dre headphones,beats by dr. dre,cheap beats, ferragamo, ferragamo,salvatore ferragamo,ferragamo shoes,ferragamo outlet,salvatore ferragamo outlet,ferragamo belts,ferragamo belt,ferragamo outlet, nike blazer, nike blazer,blazer nike,nike blazer pas cher,Chaussures Nike Blazer,Nike Blazer Femme, nike air force, swarovski

    ReplyDelete