The Never Ending Question about Repetitions

Part 1 - Muscle Gain

By Karen Sessions NSCA-CPT

In this issue:
1. Monthly Quote
2. The Never Ending Question about Repetitions - Part I Muscle Gain
3. Online Peronal Training
4. The the UNCUT female bodybuilding FACTS!

Learn The Most Prized Women's Bodybuilding Tips And Techniques To Build Muscle And Melt Body Fat!

Discover The Truth About Weight Loss And How To Keep It Off For The Rest Of Your Life!

=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*
Monthly Quote:
"Some succeed because they are destined to, most succeed because they are determined to."
~ Unknown
=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*

The Never Ending Question about Repetitions
Part 1 Muscle Gain

Ah yes. It's that time of the month again ladies and I don't mean that! I'm talking about one of the many questions I receive several times a week. It's about training, more specifically, repetitions.

The question is "how many repetitions do I need to perform?" Well, that all depends on your goals. It's not a simple straight shot answer.

Exercises, sets, and repetitions all center around your goal; whether it is muscle gain, muscle maintenance, or fat loss. Let's discuss muscle growth so you can get a better perspective.

Muscle Gain

Muscle is built through intensity, heavy weight, and proper form. It is also built with proper nutrition, adequate rest, and added supplementation. Assuming you have that down, let's dig a bit deeper to really get those muscles to respond.

Obviously, it takes desire, work, and dedication to build a muscular physique. Quality training is also a necessity to build a body of iron.

When we speak of quality training in relation to muscle gain, it's a bit different than just mere muscle maintenance or basic fat loss. The working factor behind building muscle is receiving enough calories to power the training, AND to feed the body afterwards to prompt recovery.

When you are training to build muscle you have to train your mind, as well as your body to move the weight because at least 90% will be mental energy.

To build large and dense muscle you have to target the Type II B muscle fibers, and those are recruited in the 4 to 6 repetition rage. This does not mean you can just choose any weight, start lifting, and expect to explode muscle.

The weight has to be heavy enough in order for you to reach complete muscle failure at the 4 to 6 repetition range. When you go beyond the 6-repetition range you are doing more endurance and muscle maintenance training, unless the set is taken to complete failure. (Muscle failure is when you cannot possibly do any more repetitions within a set)

Countless exercises and sets are not needed to stimulate muscle hypertrophy. The idea is to stimulate, not exaggerate. Tear down the muscle and allow it to rebuild and grow.

Constant badgering will not make your muscle respond, but it will send you into over training mode. With this, choose two different exercises for the targeted body part and limit your sets to 2 or 3 in the 4 to 6 repetition range.

Get The Most Advanced And Up-To-Date Female Bodybuilding Informatio!

Example of a Quality Shoulder Workout for Musle Gain:

Shoulder Presses - 2 sets of 6 repetitions to complete failure.

Lateral Raises - 3 sets of 6 repetitions to complete failure

Front or Rear Shoulder Work - 3 sets of 6 repetitions to complete failure
Alternate front and rear deltoid work each week.

Surprising to some, this is all you need to stimulate your shoulders to grow. Intensity is the key, not countless repetitions.

Read Part 2 of The Never Ending Question regarding repetitions and fat loss

**********************************************
Train + Eat + Rest = Muscle Growth
**********************************************

Fituflly Yours,
Karen Sessions NSCA-CPT
MsFit

P.S. For advanced information on how to really build beautiful feminine muscle, check out Iron Dolls - Women's Bodybuilding Secrets!

Online Personal Training

Are you getting bored with your fitness program?

Are you frustrated with not making any progress?

Are you having trouble staying consistent with your fitness program?

Are you unsure of how to construct a proper eating and exercise program?

If you answered yes to any one of the above questions, then online personal training is for you! Whether you need assistance with getting an exercise routine started or looking for suggestions on how to improve your current workout regimen, online personal training will make the difference in how successful your program is.

Working with an online personal trainer can help you:

Become a more consistent exerciser

Eat a more healthy diet

Provide better and quicker results

Make you accountable

Allow you to get the most out of each workout.

.

Sign-up for your online personal training program today and get the body YOU deserve !

**The contents of this newsletter should not be considered as medical advice. You should consult a physician before starting a fitness program.

This newsletter is protected by copyright, 2003, Karen Sessions, All rights reserved. You may use this newsletter in your e-zine or we site as long as the copyright and links remain intact.**