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Many people wonder if they can increase height naturally after a certain age. Because they have been disappointed in some many ways by medicine, which offers them no change to a normal life and because they are constantly under pressure because of the society. Read more…
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Protein is formed from amino acids. Many of the 21 amino acids can be made by the body from carbohydrates, but the nine essential amino acids must be provided by the diet. Protein shakes can provide a healthy meal for helping to maintain balanced nutrition, essential vitamins, amino acid, minerals and nutrients in your body. As far as body health is concerned they can also contribute to so much more. Read more…
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YOKOSUKA, Japan (Sept. 13, 2010) American professional iron man athlete Karl Gillingham spots Hospital Corpsman 2nd Class Ardinis Strickland, from Dallas, during a bench press competition at the Fleet Recreation Center at Commander Fleet Activities Yokosuka. Gillingham visited Yokosuka during his tour of Japan installations to meet with forward-deployed service members. (U.S. Navy photo by Mass Communication Specialist 1st Class Brock A. Taylor/Released)
I could have (maybe should have?) entitled this post, “What Rep Range Builds the Most Muscle?” or something to that effect, but I liked the sound of “Reps Build Muscle.”
Mostly because they do.
Let me explain. We'll start at the extremes. Single reps don't really build mass. They really don't do anything at all but boost your confidence. They really don't build strength either. Doubles don't do much else (unless you do them in a specific way called rest-pause).
Triples do build strength and power. Many powerlifters train with triples.
Let's move on to the other extreme. Let's start with 50 rep sets. Do they build muscle? Maybe. But they don't build the components in the muscle that contributes most to size. They do have a place, though.
I'd say anything over 50 is out for true muscle-building effectiveness. I will say that 100 reps, for example, do build muscular endurance. And they give a great pump.
What about 25 rep sets? They certainly have a place. I'd say 25 reps is the outer limit of practical muscle-building sets. The calves and forearms, which work a lot throughout a day just gripping and walking, need higher rep sets. I generally don't go below 10 rep sets for calves and often go to 20-25 reps per set.
However, for the rest of the body (abs included), 25 reps per set is really not that effective for building muscle.
The rep range that gives you the most “bang for the buck” when trying to build muscle is 6 to 10 reps. These are the sets that, if performed intensely, will pack on the most muscle size. This rep range builds the size of the muscle fibers themselves, as well as increases the mitochondrial mass and quantity, the sarcoplasm volume (the mostly-water fluid in the cells), and other important muscle hypertrophy mechanisms.
If you want to build muscle mass as quickly as possible, you'll load up the bar with as much weight as you can lift for between 6 and 10 reps. Anything more or less is not nearly as effective for building size.
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A healthier diet is not about how much you eat or measuring portions, counting calories or cutting carbs. It is a long-term lifestyle alternative. The concept of healthy dieting is considered to be one aspect of good living and healthy practices. Read more…
A company has been working on a way to create genetically modified salmon that grows twice as fast as conventional wild salmon.
An advisory committee told the Food and Drug Administration recently that this fish appears to be safe. Yet many have argued that more testing needs to be done before it is served on your dinner table.
If the FDA approves this it will be the first time the government has allowed modified animals to be marketed for human consumption.
The company that has created this salmon states that their product is safe and environmentally sustainable.
Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.