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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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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
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Fitness Tips For 6/13/2012
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Alternating Light and Heavy Workouts
There are both simple and complicated reasons why you should combine
various workouts using light and heavy weights. It goes without
saying that lighter weights obviously mean more reps and even more
sets if you are going to keep the current overall intensity of your
workouts.
There are basically two types of muscle hypertrophy (muscle growth)
that you can get from pumping iron on a regular basis. The first is
the standard working out with reps less than ten in a set which is
called "sarcomere hypertrophy" by the sports scientists and it means
that the fast twitch or white muscle fibers will get stimulated
primarily.
However there is also the slow twitch muscle fibers or red muscle
fibers that need and should be stressed on a regular basis. This is
going to happen when you do lots of reps like more than 12 and this
means that you will be getting the mechanical stimulation in order
to sufficiently stress these slow twitch muscles to get results.
We all know that to build muscle it takes progressive resistance and
that basically means mechanical stimuli which leads to cell damage
which then results in a clean up and repair of the damaged cells and
the result is cell growth. The reason why the cells grow is to be
able to accommodate the stress the next time it is given.
There are basically two schools of thought on how these heavy and
light workouts should be combined. The one school of thought will
tell you that you should only train heavy a maximum of once a week
and the rest of the week to train "light" which means no less than
ten reps per set.
But there is another school of thought who believes that you will
get the best benefits by combining light and heavy in the same
workout. What this could mean is that you start off training 20 reps
then 15 then 12 increasing the weight all the time. Then you start
going seriously heavy as you add more weight and go to 8, 6, 5, and
even 3 reps.
But after all the constant debate that is always going on about the
best way to combine heavy and light, it seems that science has still
not proved its effectiveness one way or another. What this means is
that you should try both methods and see which works better for you
and gets you the best results.
It should be noted that the people who say that you should only
train heavy once a week actually mean that you should only train one
body part heavy once a week. This means that when you fail on bench
press with 5 reps or less that you then train back or legs heavy a
week later and not chest again.
Note: For more information on how to muscle mass building workouts,
checkout Muscle Express.
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Alternating Light and Heavy Workouts