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     Fitness Tips For 3/9/2011

One and a Half Reps

Have your workouts grown a little boring? 

Are you not making much progress lately?

Do you need something new to get you motivated again?

Well the answer may be this little known advanced bodybuilding 
technique that you can use to increase the intensity to your workouts
and get your muscles gaining again. 

The 1 and a Half Rep Method

The contracted part of many exercises is where you get the most 
intense contraction of the muscle, but most people in the gym 
don't take full advantage of this factor. You see them lifting
the weight up and down much too fast rather then concentrating on 
fully working the muscle.

If you want to build maximum muscle mass, you will have to first 
slow the movement down and second be sure to get the maximum peak 
contractions on each set you do. You do this by doing a full rep
followed by a half rep.

For example, if you want to try one and a half rep squats, you squat
all the way down and come all the way up, now squat down only half 
way and come all the way back up. This would be counted as 1 rep, 
repeat for 8 to 10 reps. 

Sample One and a Half Rep Chest Workout

1 and 1/2 Rep Bench Press for 2 to 3 sets of 8 to 10 reps

1 and 1/2 Rep Incline Bench Press for 2 to 3 sets of 8 to 10 reps

1 and 1/2 Rep Pec Deck or Dumbbell Fly for 2 to 3 sets of 8 to 10 reps 

1 and 1/2 Rep Parallel Bar Dips for 2 to 3 sets of 8 to 10 reps

You will feel a deep burning in your chest after this workout, that 
shows you have more fully involved the muscle fibers of your chest 
then ever before. This deep muscle fiber stimulation will lead to
new growth and fuller muscle development.

Now go hit the gym!

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One and a Half Reps

Neither 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.

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