ohh yeaaaa!! 205 lbs DLs this am! Good feeling, and thank u ice cream βœŒπŸΌοΈ

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high reps/low reps

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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

   
 

Best article I’ve read this month

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by Abby Huot

It’s Monday morning. You silence your alarm, hop out of bed, lace up your kicks, and head to the gym. Once inside, you make a bee-line for the weights, rep out a few upper-body exercisesβ€”after all, it’s International Chest Dayβ€”and then head over to the cardio machines for 30 minutes of steady state. It’s a body-part split that’s worked like clockwork for years.

Only now, the results have begun to slow. Continue reading