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Truly Huge Fitness Tips
Presented by TrulyHuge.com
An open letter to "hard gainers" or anyone else
who has had trouble with gaining muscle mass...
"Even the Hardest of Hard Gainers Can Pack on 10,
20, even 40 Pounds Of Rock-Hard, Muscle In The
Next 45 Days... Working Out 45 Minutes or Less!"
If you're frustrated with your lack of muscle gains
and you’d like to gain anywhere from 11 to 40 pounds
of muscle in the next 45 days, you’re going to want
to read this page.
Go to The Fastest Way To Gain Muscle Mass
Fitness Tips For 2/13/2013
High Rep High Volume Training
If you want to reach your goals, you need to know how to execute the
right plan at the right time and see it through to the end. High
volume training isn't necessary for novice trainees but there is no
doubt something that is absolutely necessary for advanced lifters
to get bigger and stronger.
High volume training isn't the only effective method of training,
but it's a form of training that needs to be applied at some point
to successfully take your physique to the next level. There is a
correct and an incorrect way to train with high volume.
Low volume doesn't give you that pump that high rep high volume
training does and if you want is to gain quality muscle size,
achieving a good pump is important. The best way to get a muscle
building pump is to use high reps and multiple sets.
Here are a few mistakes that too many people fall into. The first
being lifting too much weight too often because you simply cannot
do twelve sets for legs on Monday and expect to be able to do it
legs again on Wednesday. Chances are high that you'll need three
to five days off between each muscle group depending on the
intensity of the workout and your recovery abilities.
This doesn't mean you hit legs on Monday and don't train again
until Friday. It means that you don't work legs again until Friday.
Do some other muscle groups on Tuesday and Wednesday. There is an
inverse relationship between frequency of training and volume of
training, always has been and always will be.
What this means is that you need to make sure that your high volume
training ALWAYS gets a lower frequency of training and a higher
frequency of rest days.
Simply going to the gym and doing four to five different exercises
for one body part isn't proper planning. You should always hit a
muscle group hard with a compound exercise such as the bench press
or squat, and then with a isolation exercise such as dumbbell flys
or leg extention, after that there's really no need to follow up
with three to four more exercises for that same body part. Just
focus on two or three exercises that activate the most muscle
fibers in the area and move on.
The next mistake is applying high intensity techniques to high
volume training. This only works for people with blessed genetics or
trainees that are on the juice.
An important rule to remember is that the more volume you do, the
lower the intensity has to be.
How many reps should you do?
You can find out using something called the 80% rep test. Here's how
it works: Take 80% of your one rep max on an exercise and perform as
many reps as possible with good form. If you can only perform five
reps, then you're extremely fast twitch dominant and need to focus
on low reps. If you can perform six to ten reps, then you're also
pretty fast twitch dominant and need to stay in that rep range.
However, if you can perform 14 to 21 reps, you're slow twitch
dominant and will be better served with higher rep sets. This is
very useful info for designing a high volume program (or any program
for that matter).
No matter what the test shows it is good to mix up your rep ranges
occasionally for variety of muscle fiber stimulation.
For more information checkout Muscle Express Training
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High Rep High Volume Training
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.