What's a Rep?

More often than not you will see this short-hand on your programmes 3 x 10.

For most of this, this is likened to WWII coding that the enigma machine may be able to crack.

For lifters this is the spoken word.

What it simply means is that you lift a given weight for 3 sets of 10 repetitions.

Pick an exercise, say a squat or a bench press and lift this for 10 reps. Repeat this 2 more times. Shorthand means 3 x 10. Simple enough.

So how can we manipulate the number of reps we do to give us our training goal?

Well in general

1-5 reps per set = Relative strength i.e the strength of gymnasts and martial artists who do not require much muscle bulk yet are, pound for pound, phenomenally strong. They would train in this rep range alot.

6-8 reps = functional hypertrophy. NFL linemen, rugby players use this for gaining muscle with strength. It has a great cross over with relative strength reps.

9-12 reps = Hypertrophy or muscle gain. Alot of beginners would use this rep range. And why not? If used correctly, then this can help with fat loss too as metabolically this is tough as sets can last between 40 and 70 seconds. Remember, the more muscle gained then the more fat you will lose.

13+ reps - strength endurance. Kayaking, swimming etc and any other endurance events would use this.

Use this as the foundation of your programme. Just remember when it says 12 reps, your spleen should be ready to pop on the 12th rep. So push yourself!

JL

p.s. Google Health Week starts this Monday...

A Special Treat For You....

As a special thank you for all those who turned up to the Workshop on Wednesday I have compiled a list of Exercises that will zip up your training to new levels with photos and descriptions. I normally include this with my 'Get Fit for Rugby' as a bonus (worth €19.97).

Yours for free!

Thank you for your continued efforts in the gym

Click Here - password is 'spherefitness'

JL
p.s book mark the gym blog as your new resource for exercise and health.

Stop Guessing Your Gym Training

All good things start with a plan.

Knowing where to go.

So what if was to say to you that you can get results in twice as quick with a simple A5 notebook?

My old mentor use to say "if you are not assessing you are guessing". Wondered why you haven't lost the lovehandles yet - more than likely it is because you haven't progressed.

Make sure that you record what you do in the gym every workout. It saves time, allows you to see progression, allows you to view previous lifts, distances, times etc so that you can work to better them.

You see we work by the principle of progressive overload - force the body to change, adapt and progress. It may mean lifting more weight from session to the next, covering more km on the treadmill - whatever your niche.

The bottom line is this - record everything. It will save alot of time.

Low Carb Diets are Effective for Fat Loss

In sensible circumstances Low Carb diets work of course under the supervision of a qualified professional )

This is a recent study:

Meckling KA, Sherfey R A randomized trial of a hypocaloric high-protein diet, with and without exercise, on weight loss, fitness, and markers of the Metabolic Syndrome in overweight and obese women. Appl Physiol Nutr Metab. 2007 Aug;32(4):743-752.

The subjects were divided into two main groups - high carb (3:1 carb:protein) and low carb (1:1 carb: protein) and then subdivided into exercise (three times per week) and non exercise groups within each diet group.

Weight loss after 12 weeks was as follows: 4.6lbs for high carb no exercise group 8.8lbs for high carb with exercise group 10.1lbs for the high protein-low carb -no exercise group and 15.5 lbs for the high protein, low carb with exercise group.

"What's really interesting is that the high protein, low carb group was superior for weight loss over high carb with exercise. And it was 75% superior when combined with exercise."
(Alwyn Cosgrove)