WHY WE SHOULD CHANGE REP RANGES (high rep 8-12+, low rep 1-6) If you train with high reps, your goal is to build a bigger muscle.
But what happens if you spend all your time here? Quite simply, your body will adapt to your training in this rep range if you continue it for extended periods of time. Furthermore, training in that zone will ultimately limit the amount of intensity you can use as well. Make sure you have a solid base and good form and have trained for a while before going to the lower range. You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development.
So if high reps promote hypertrophy and low reps facilitate strength, then the combination of both rep schemes will bring forth great muscular and strength development.
When you become more efficient and then go back to your big lifts, you can use even more weight than before, because you’re just that much more efficient and effective. 😊👍🏼
DONT FORGET TO ADD HEAVIER SQUATS AND DEADLIFTS REGURALY
TO YOUR ROUTINE IF YOU WANNA C CHANGES IN YOUR LOWER BODY! 🙂
here doing squats and deadlifts 4X12😊
DetailsCooking Time: 20
Recipes Makes: 4
4 tomatoes, halved horizontally
1/4 cup freshly grated Parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt
Freshly ground pepper, to taste
4 teaspoons extra-virgin olive oil
Preheat oven to 450° F.
Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.
Devour!! yum 🙋🏽😜
1 lb lean ground beef
3 cups coarsely shredded cabbage
1 cup brown rice*
1 medium onion, chopped
1 cup sliced mushrooms
2 tubs Knorr concentrated beef stock **
1 tsp garlic powder
2½ cups water
½ tsp pepper
sour cream (optional)
Classic Holiday Green Bean Casserole
white rice may be substituted
**Rich stock in the amount of 2½ cups may be substituted, however, OMIT THE WATER then. If you like a tomato base, you can substitute 1 can (8 oz) of tomato sauce and 1.5-2 cups of water for the stock/water. If you do this, you may have to add more water if the rice is not cooked–I did not test it with this.
Heat a large heavy skillet over medium-high heat.
Add the ground beef, onion and mushrooms. Brown meat well, draining off any excess fat.
Add the 2 tubs of stock gel and the water. Bring to a boil and add the rice, garlic powder and pepper; stir. Stir in the shredded cabbage.
Reduce heat to simmer. Cover and cook for 35-45 minutes or until rice is done and water is absorbed. I would caution checking the water periodically and adding water as necessary so that the rice cooks–brown rice can be tricky this way. Even if you add too much water, the brown rice will absorb it eventually. As I mentioned, white rice may be substituted, and it has a shorter cook time.
Dish is done when rice is cooked and all water is absorbed. Serve with a dollop of sour cream on top.