high reps/low reps


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. πŸ˜ŠπŸ‘πŸΌ


Such great meal prep dish


from “the midnight baker blog”

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

2Β½ cups water

Β½ tsp pepper

sour cream (optional)

Classic Holiday Green Bean Casserole


white rice may be substituted

**Rich stock in the amount of 2Β½ 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.