Welcome, visitor! [ Login

Do Low-Weight, High-Rep Workouts Build Muscle?

Bodybuilding February 20, 2016

high-rep workouts

In the 1970s, health gyms, spas and clubs began to thrive. became available to the general public. Who were the first Personal Trainers? Guys in gyms that other men wanted to look like. The male clients ended up doing the same bodybuilding as their trainers, whether or not it was best for them.

joined health clubs in droves in the 1980s. The ‘80s spawned aerobics and group exercise classes. Anyone could turn on the television in the morning and perform a workout with the smiling ladies on the screen.

Most women say, “I don’t want to bulk up.” So, they prescribe to the attitude of lightweight, high rep exercises. Men, on the other hand, still want to gain mass and prescribe to the, “lift big to be big” theory. Is either train of thought correct? No.

Increasing the density of muscle fibers is known as hypertrophy. occurs when an exercise is performed with 30 to 70 seconds of time under tension. Therefore, when guys lift for maximum, one repetition exercises, the muscles do not have time under tension of 30 to 70 seconds. While this high weigh to failure set increases strength at the neurological level, it does not increase the size of muscles.

When a woman picks a low weight and performs 15 to 25 repetitions, how long is the time under tension? The time under tension is usually between 30 and 50 seconds, falling under the category. Therefore, low-weight, high-rep build muscle.

Bodybuilders at the gym may look like they are lifting a ton of weight, but the weight is relative. Their main goal is . They want to build muscle. Time their sets and they will be between 30 to 70 seconds, guaranteed.

So if the goal is , what should a person do? occurs when more calories are expended than consumed. The goal of any weight loss workout should be burning calories.

Total calories burned are based on a person’s weight and heart rate. During a single workout, a person’s weight is not going to change significantly but their heart rate is. A weight-loss workout will be full of exercises that increase heart rate. The best types of exercises to do this are multi-joint exercises, like squatting and pressing movements. Even better, combine a squat with an overhead press. This will rapidly increase heart rate and caloric expenditure. Circuits work also but the exercises in the circuit should be multi-joint (shoulder/elbow, hip/knee).

A workout should not be full of biceps curls, leg extensions and calf raises with two minutes rest in-between sets. Those exercises do not increase heart rate enough to burn the calories needed for weight loss.

Weight loss workouts should not be about lightweight, high repetition exercises. Instead, they should concentrate on multi-joint exercises with 20 seconds to one-minute rest in-between sets.

steroids online canada

Related posts

  • peptides in bodybuilding

    Peptides In Bodybuilding

    by on June 24, 2016 - 2 Comments

    Peptides are referred to a family of substances whose molecules are built from the remnants of α-amino acids, connected in a chain by peptide bonds. Speaking of the peptides, it is necessary to represent natural or synthetic compounds consisting of hundreds and thousands of monomeric units – amino acids. This class of drugs is very […]

  • romanian deadlift

    Romanian Deadlift Variants for Hamstring Flexibility and Strength

    by on November 20, 2015 - 0 Comments

    According to weightlifting lore, the Romanian deadlift was named when American powerlifters spotted Nicu Vlad, a champion Romanian weightlifter, performing the exercise prior to winning an Olympic medal. The movement deals primarily with hip extension, and is one of the best known and most effective exercises for the hamstrings and glutes, increasing strength and flexibility. […]

  • 5x5 training

    5x5 Training For Size and Strength

    by on December 11, 2015 - 0 Comments

    5×5 training has been in around in various forms for the best part of a century. It allows for trainees to progress in both size and strength at the same time. It can also be adapted to cater for those of all levels of training experience from the weight-training novice all the way up to […]

  • insulin bodybuilding

    Insulin After Steroids Cycle

    by on June 29, 2016 - 0 Comments

    It is not a secret that insulin for sale is popular and relevant in the world of bodybuilding, so its use is due to a real effect by increasing athlete’s muscle mass. The drug is used in the form of a regular cycle and can be placed either as separate injections or combined with steroids […]

  • prohormones

    Prohormones

    by on June 1, 2016 - 0 Comments

    Because steroids are illegal in the United States, people in the bodybuilding world are always looking for ways to get similar results without the legalities involved. That is how the popularity of prohormones was born. They are considered dietary supplements. After they started gaining popularity, however, the purchase of prohormones has become illegal in the […]

Steroids Categories