What does it mean when a workout calls for you to lift at a certain percentage of your one rep max (also listed as 1RM)? Let’s take a look… Your one rep max is the most weight you can perform on any given lift for ONLY a single rep. A one rep max is generally … Continue Reading
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Protein intake is one of the most hotly debated topics on lifting forums. Ask exactly how much protein is required to build muscle and strength and you will receive one of the following responses: 150 grams. You never need more than 150 grams. 1 gram/pound. You need one gram per pound of bodyweight. 1.5 gram/pound. … Continue Reading
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How much weight you use depends on your level of lifting experience. If you are a rank beginner, and all exercises are completely new to you, the last thing you want to do is load up a barbell with a heavy weight. Rank beginner. For the first several weeks it is important to get the … Continue Reading
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Do protein supplements make you fat? The simple answer is no. Only eating too much makes you fat. Eat too much of anything and you will get fat. Protein supplements include: Whey protein powders Casein protein powders Whey/casein blends Protein bars Meal replacement products Weight gainers Egg protein powder Soy protein powder Only three of … Continue Reading
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Can you build muscle and lose fat at the same time? This is one of the most popular questions on lifting forums across the web. Many of you would like a simple answer to this question. I can’t give you a simple answer because it’s a complicated question. Here are the two answers I often … Continue Reading
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There is no best workout for fat loss. Most people have the goal of looking “toned”. The word toned implies losing fat while maintaining, or adding more muscle mass. To accomplish this goal you must: Push yourself. Push yourself in the weight room for more reps and weight when possible. This is called progression. When … Continue Reading
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The process of warming up before a weight training session involves 3 different phases: Mild cardio – 5 to 10 minutes of non-taxing cardio. Stretching – Controversial and optional step. Working warm up sets – Prepare your body and mind for heavy lifting. Step 1 – Mild cardio. It is not uncommon to feel stiff, … Continue Reading
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Rest approximately 90 to 120 seconds between sets for most exercises. For heavy, taxing sets, you can rest between 2 to 5 minutes if need be. Exercises that might require longer rest periods include: Squats Deadlift Bench Press Barbell Rows Dumbbell Rows Romanian Deadlifts Power Cleans Overhead Presses Close Grip Bench Press It is not … Continue Reading
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A rep, or repetition, is the act of pushing, pulling or moving a weight and then returning it to the starting position of an exercise. For example: Bench Press. For the bench press you start with the weight above your chest. A single repetition begins by lowering the bar to your chest, and pressing it … Continue Reading
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The best answer is…if you require longer than 60 to 75 minutes per day to get in an effective workout, your aren’t training hard enough. When a session takes longer than 60 to 75 minutes, it is usually because: Lack of focus. A lifter is messing around in between sets…talking, texting, strolling for water, watching … Continue Reading
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