___________________________________________ Truly Huge Fitness Tips Presented by TrulyHuge.com ___________________________________________ FINALLY A TOTALLY SAFE NON-HORMONAL ANABOLIC SUPPLEMENT Beta-Ecdysterone does not function in the same manner as anabolic steroids. Russian and Japanese researchers have determined that Beta-Ecdysterone acts to stimulate protein synthesis by increasing the activity of the polyribosomes (peptides) and their synthesis of proteins. Research shows that this active component in ECDY-BOLIN can drastically increase lean body mass and endurance, decrease blood sugar levels and adipose tissue, and improve nearly every bodily process, including liver and brain function. Best of all, it is safe for men and women even teenagers! Click Here for more Info on Ecdy-Bolin and how you can get a Free Russian Training Cycles Workout Program ____________________________________________ FITNESS TIPS FOR 11/28/2001 ____________________________________________ REP VARIATION TO MAXIMIZE YOUR WORKOUTS by Tracy Anderson Owner Lifestyle Fitness and Nutrition www.LFNOnline.com Reps performed in a set can vary depending on what you want to achieve. I've experienced that everyone has their own different rep range standards that they follow. However, in an attempt to standardize the rep ranges I've established the rep table. When setting up training programs you must look at certain factors in recommending reps. Low (3-6) reps and heavy weight used to increase strength and density of the muscle can be very effective. Many of you may occasionally utilize the overload principle of muscular strength training. Basically, this type of training requires the performance of reps until failure. Force the muscle to work until the last one or two reps are completed. In other words, if you do 100 lb. on the bench for 10 reps, but the ninth and tenth reps are extremely taxing to the muscle, muscular strength will be increase. One way of breaking through a training plateau involves an "overload," which will utilize 10-50 pounds over the clients 1 rep max. Yes, an active, hands-on spot is required with this type of set. The objective here shifts to resetting the golgi tendon of the primary joint. Now you should not be doing low reps all year round. Low reps will cause the body to use 90-100 percent of its strength capacity while handling heavy weights. Using heavy weights without lighter weights cycled into the program can subject you to a multitude of injuries (primarily tendon, ligamentous and/or joint related injuries). Cycling lighter weights with moderate reps (6-8) can offer great advantages to all types of programs. By using this rep range it allows the body to use 70-85 percent of the total strength capacity. This means recuperation levels will be higher and so the you will not be subject to "burnout" or injuries as often as using 90-100 percent of the body's total strength capacity. This moderate rep range can still stimulate the muscle fibers enough to increase density and strength without using maximum weight. Using reps around 6-8 can produce muscle tone and size, while producing better muscular endurance. Normally, this rep range allows the client to use 60-75 percent of their total weight poundages. 10-15 reps may initiate the utilization of fat for energy. Obviously, as the repetitions go up, the need for fat utilization increases. So the next question is how many reps is enough. High rep training of 30-100 will maximize the demand upon the red muscle fiber. Some added benefits of high rep training include; increase capillary vascular network, internal stretch upon muscle fascia, and giving the tendons and ligaments somewhat of a break. This type of training is also quite complimentary for a person who wants to increase their body mass. Of course you would only train with high reps every third or fifth workout for the given body part. Rep Range Relative to the Muscles: 3-6 Reps with heavy weight: * should be used only if you want to maximize strength and density of muscles * using 3-6 reps allow you to use 80-100% of your total poundage's * this rep range is normally used for compound movements like the bench press, deadlift, and squat * target muscle fiber is the white type IIA and IIB * also a 1 rep Max may help with the increase of strength 6-8 Reps with moderate weight: * should be used to maximize muscle size * using 6-8 reps allows you to use 70-85% of your poundage's * this rep range can be used with all types of exercises * target muscle fiber is the white type IIA 30-100 Reps with light weight: * should be used to increase muscle tone and endurance * great compliment to any workout * target muscle fiber is the Red type I ____________________________________________ Actual Success Stories from "Ordinary" Physical Fitness Athletes using the New X-Size Program *the success stories are translated 1:1 from the German language originals "My body grows like crazy. I have already won 7 kg (15.5 lbs) of muscle mass within the first 4 weeks. I also have lost some body fat, all my pants fit around the waist again!" [after 4 months] "Believe it or not, I put on additional 19 kg (42 lbs) of pure muscle. That means I put on 26kg (57.3 lbs) at all. Friends I didn't see the last time, didn't recognize me at first. I really mutated from a skinny guy to an athlete. I never believed that this is possible. But I also see a downside at this, I had to buy a complete new wardrobe..." Frank S. Oldenburg, Germany "...couldn't believe it. I always thought such successes would be reserved to these who maltreat himself in the gym hours by hours. However, my job permits me neither a strict diet nor daily training... I have had completely enough time and lost easily 5 kg (11 lbs) of fat by ease ... ... I finally have had enough time for my family again! " [after 4 months] "...now stopped to progress weights. I don't want anymore muscles, because I don't want to look like a Huge Bodybuilder. My body looks the way I always wanted to....so it's time again to say thank you..." Go to Weight Training Software
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