Are High Reps or Heavy Weights Best for Building Muscle?

Before we get into anything let’s be clear what we mean by building muscle, we are talking about increasing the muscle size (hypertrophy) not increasing strength.


If you are completely new to lifting then you can expect both to occur, but the more experienced among you should be prioritising one over the other.

That doesn’t mean you won’t get stronger while also increasing size, it just means that you won’t get optimal strength while training for size.

Training for Hypertrophy

We’re going to keep this article brief and to the point, which means that we can’t spend hours discussing the minutiae of every aspect of hypertrophy. We’re going for broad strokes here.

One of the most important factors in hypertrophy is time under tension, it is here that muscle fibres are broken down, and muscle damage occurs.

While muscle damage can sound like a bad thing, it is actually exactly what is needed for hypertrophy to occur.

Time under tension is a measure of how long the muscles are actually working, so if you were to perform a single rep deadlift, your muscles would be under tension for 5 seconds or so (remember, you don’t include the lockout as there is no tension on the muscles).

Compare that to a set of 20 reps of bicep curls, where the time under tension for the biceps brachii would be closer to 30 seconds, and you can see why a higher rep set would be more effective for hypertrophy.

Of course it’s not as simple as all that, recent studies have found that working muscles with a different amount of rep ranges can be even more effective for hypertrophy.

So instead of performing every exercise in the 15-20 rep range, you could add in some 4-6 rep sets, some 8-12 rep sets, and some 20-30+ rep sets.

You can also consider performing some training to exhaustion drop sets. This is where you start with an exercise such as the bench press, and perform 3 sets using a weight that you can hit around 6-8 reps on.

After completing the third set, you could lower the weight by 20-25% and (without resting) start lifting again. Then lower the weight again, continuing this pattern until you can’t perform any more reps at the lowest weight.

This technique is great for hypertrophy, because it maximises muscle damage. However, the downside of this is that it can cause a lot of fatigue, and the extra muscle damage will cause some pretty serious delayed onset muscle soreness (DOMS). For this reason you really don’t want to be overdoing it.

Training to failure is used by a lot of professional bodybuilders as it can be really effective, but remember that every professional bodybuilder out there will be taking testosterone, insulin, growth hormone, and many other illegal performance enhancing drugs.

These allow for more muscle protein synthesis as testosterone in particular stimulates it.

More protein synthesis means that they will recover faster, and be able to build more muscle – whereas a natural lifter has a certain amount of muscle that they can build in a session.

But what about training low reps? Obviously it won’t provide as much hypertrophy as medium to high rep sets, but it must still provide some muscle growth.

If you look at Olympic lifters, they tend to be the most powerful people in the world, lifting weights many times their own bodyweight into the air.

What’s interesting is that unless you saw them do that you might be forgiven for thinking that they weren’t particularly strong. They don’t look like bodybuilders do they?

This is because training for power can create very different muscles than training for hypertrophy.

The muscles are much more powerful, and will also be stronger, but size wise they will be a lot smaller (denser would be a better description).

Bodybuilding training creates a form of hypertrophy called sarcoplasmic hypertrophy which is where the high rep sets fill the muscle with sarcoplasm leading to a big increase in size.

Lower rep, powerful training can lead to another form of hypertrophy known as myofibrillar hypertrophy which causes dense, powerful muscles.

If you are looking to get big, then prioritising higher rep (while still throwing in the occasional low rep set) will get you there.

Workout For Building Muscle

Let’s look at creating a powerful upper body, we’ll create a demo workout for you to follow that will lead to bigger muscles.

Hypertrophy Session
Barbell Bench Press 3 x 12-15 reps
Chest Flyes 3 x 12-15 reps followed by a drop set to failure (50% weight)
Lat Pulldown 3 x 10-12 reps followed by a drop set to failure (50% weight)
T-Bar Row 3 x 8 reps
Seated Shoulder Press 4 x 12 reps
Dumbbell Lateral Raises 3 x 15
Cable Rear Delt Raises 3 x 12

When following this program, aim for a rest period of around 3 minutes, this is the optimal time to rest between sets for hypertrophy.

 

Fatty Liver Diet – Its Benefits Foods To Include And Avoid

Non-alcoholic fatty liver disease, or NAFLD as it is also called, is one of the primary causes for liver diseases that are chronic all over the world. The disease can progress to liver failure, cirrhosis and liver cancer if proper care is not taken during its early stages.



The liver is one of the most remarkable organs in the human body as it has the ability to repair and restore itself. This is exactly why it is vital to make sure that changes in your diet and lifestyle are made before it is too late.

Benefits of Diet For Fatty Liver:

One of the most effective ways to reverse NAFLD is to make significant changes in your diet. It is a known fact that what you eat has a lot to do with the functioning of your body and its health. Making sure that your daily diet is healthy and identifying the symptoms of this disease is of utmost importance. The diet you take should give you the following benefits:

Help to reduce fat levels in your liverLower the damageHelp in the improvement of insulin functionHelp in losing weight more easily

A diet for fatty liver disease does not have to be necessarily a low fat or low calorie diet. It is all about eating right in moderate quantities and eating foods that help rather than cause even more damage. The diet is not rich in proteins but it does make sure that you do receive the necessary daily dose of the nutrients throughout the day.

What Foods Are Included In the Fatty Liver Diet?

If you want to successfully treat your condition, making a meal plan that works to your liver’s advantage is crucial. Including certain foods to your diet will make a huge difference on your liver’s health and you can prevent its mutation to deadlier diseases such as liver cancer.

Here are the foods you need to include in your daily diet to fight NAFLD:

1. Raw Vegetables:

Raw veggies are a must in your diet if you have fatty liver disease. You will need to eat plenty of salads with fresh vegetables. This is really not such a bad thing as there are many salads that are delicious yet nutritious. Since vegetables do not contain sugar, you can eat as much as you like!

2. Fruits:

While you are trying to lose weight with fatty liver diet plan, you can eat two fresh fruits a day. Fruits have sugar content so they need to be eaten with strict control as over-eating can do your liver quite a lot of harm. However, do make sure you eat the recommended quantity to supply your body the nutrients that it requires to stay strong.

3. Cooked Vegetables:

To make up for the lack of high carb foods such as bread, desserts, cookies, etc., you will need to have to supplement it by including a variety of cooked veggies that have starch in them. Potatoes are, however, a big no! Make sure that your cooked veggies are fresh and good for your liver.

4. Proteins:

Proteins are required by your body. You can make sure that your body gets it by eating foods that are the best sources of proteins. The following are foods that you can eat to get the required nutrients:

Sea foodPoultryRed meat, only fresh and lean onesEggsLegumes such as chickpeas, beans and lentilsNuts and seeds of the raw kind

Snacks In Between Meals:

The aim of this diet is to make sure that you do not starve so you are allowed to have healthy snacks in between meals. These snacks can include the following:

A can of seafood with the juice of half a lemon, a tablespoon of yogurt and fresh herbs that are finely chopped.You can make a protein shake or smoothie with almond or coconut milk and a tablespoon of your favorite berries, fresh or frozen!Nuts make great snacks when you are feeling hungry between meals.Bite into raw veggies like carrots, zucchini, cucumbers, etc., dipped into yummy healthy dips such as hummus or tahini.Dice up some raw fruits and mix them with some plain yogurt for a refreshing and healthy snack.You could also try steamed veggies such as broccoli or cauliflower with delicious dips made of fresh avocados or beans.Get your favorite raw veggies and make juice out of them for a fresh, energizing drink that will fill your tummy before you eat your next meal.Foods to Avoid:

Chocolates (except dark ones), fried snacks, junk food like burgers, pizzas, etc., biscuits and cookies, white bread, pastries, bagels, donuts and other foods that have large amounts of sugar and artificial sweeteners and flavorings should be avoided at any cost if you want your liver to be healthy.

Remember that a healthy lifestyle and good diet is always the best way to keep life-threatening diseases at bay. It can be challenging to make sudden changes in your life but the benefits you reap in the long run will make every obstacle and challenge you face worth it. Leading a healthy life is not easy but when you have a disease like NAFLD, you need to make an extra effort to stay healthy. This includes making drastic changes in the type of foods you consume.

The fatty liver diet is designed to help you lose weight. Your whole body needs nutrients and especially, your liver, as you continue with the diet to relieve the symptoms. The fatty liver diet is wonderful as it does not only help the liver but your entire body. It is a diet that is sure to change your life as you grow healthier by the day.

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Common Camera Settings Mistakes for Beginners to Avoid

 You’ve bought a fancy new camera, you’re excited to take your photography to the next level, but for some reason the images just aren’t living up to your expectations. Don’t worry, you’re not alone, most beginners go through a phase of repeatedly making the same mistakes over and over again.
But many of them are to do with how they’re actually setting the camera up. Whether it’s to do with a lack of knowledge, being taught with outdated information, or low confidence, it can mean your photos aren’t as good as they should be. If this sounds familiar, check out these common camera settings mistakes to avoid.


GETTING STUCK ON AUTO

If you’ve taken the time to research a brilliant new camera and more than likely spent a good amount of money on it as well, you really want to be using it to its full potential. While the auto setting will often provide decent results, and in some instances it can even be the best option, you get far more control when you dictate the camera settings yourself.
You don’t need to know what absolutely everything does, but it’s important to learn the main functions and to start practicing with them to see how they affect your images. Just a few tweaks in manual mode can take your photography from OK to awesome in an instant, so don’t be afraid to get off auto mode.

SETTING THE SHUTTER SPEED TOO SLOW

Shutter speed is one of the main variables that you need to learn how to control as it will drastically affect the quality of your images. If your shutter speed is too slow then the shaking of your hand when you take a picture will be visible in the end product which will look blurry and distorted. Simply notch the shutter speed up until you’re getting a sharper image.

TOO LOW ISO

ISO is probably the second most important setting to learn how to control, and the basic rules have changed as the quality of digital cameras has improved. Previously it was necessary to use a low ISO setting to cancel out the noise cameras would produce, most modern cameras have now corrected this so you can shoot in higher ISOs and still get a great image.

NOT CONTROLLING THE FOCAL POINT

If you don’t choose your focal point then you’re leaving it up to the machine to decide, and while they’re clever pieces of kit, it’s not always going to focus on what you want it to. You’ll end up with blurred pictures where the intended subject is out of focus. Because of this it’s important to learn how to use the focus settings on your camera and understand how to take control of it yourself if necessary.

NOT TURNING OFF IMAGE STABILIZATION WHEN USING A TRIPOD

A tripod is a worthy investment for any beginner photographer and will instantly help with many aspects of your photography. However, an important point to know is that you need to turn the image stabilization off. Somewhat counterintuitively this setting will actually create instability when your camera is perfectly still, so don’t forget to turn it off and on depending on whether you’re shooting handheld or with a tripod.

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NATURAL METHODS TO GROW NAILS

A FRIEND GAVE ME THIS RECIPE AND MY NAILS STOPPED BREAKING AND THEY GROW HEALTHY AND FAST

 


ALL WOMEN WOULD LIKE TO HAVE BIG AND STRONG NAILS, BECAUSE THE BIG NAILS HELP TO MAKE IT LOOK GREAT THE MANICURE THAT WE CONSTANTLY DO WHEN WE WANT TO IMPRESS OTHERS.


However not all of us have the big nails that we want because the growth of the nails is slow and many times we are broken in the way since many we have fragile nail.


Having strong and long nails are the desire of all women who must be every week touching up their acrylic in the aesthetic centers. However this is not impossible.


Our nails contain a kind of protein called keratin. And our toenails are the ones that usually grow faster compared to our finger nail.


Many aspects can cause a slow growth of the nails for example medicines, some hormonal modifications, nutritional health problems.


Then in today’s article, we have decided to share some remedies that will help you to accelerate the growth of nails. One of the ingredients is garlic. This is considered one of the best recognized home remedies with regard to accelerated nail growth. This protects our own nails against any contamination as it is an antifungal as well as antibacterial attributes.


The use of a strengthener is essential to solve the problem of weak nails . Although there are special products to harden them, we are going to propose a very simple and economical remedy for you to create your own nail hardener.


For the next treatment you will need vitamin E capsules sold in pharmacies and ingredients as simple as lemon and garlic. The advantage of this home hardener above commercial is that it contains a higher concentration of vitamins and minerals rather than aggressive chemicals.


Garlic has sulphurous substances that penetrate easily, strengthening the whole structure of the nail. In addition, vitamin E provides moisturization, stimulates its growth and decreases the weakening. In addition we add a little lemon to diminish the spots, the yellow color and possible fungi.

INGREDIENTS:

A transparent nail polish3 cloves garlic, peeled20 drops of lemon juice.1 capsule of vitamin E

PREPARATION AND USE:

The first step in the preparation of this hardener will be to soak the 3 cloves of garlic in hot water for about 15 minutes and crush them until you get a paste.

Then pour the pasta along with the contents of the vitamin E capsule in the enamel, add also about 20 drops of lemon and stir well for a few seconds, until everything is well mixed.

Let it macerate from day to day and ready. Apply a small amount of enamel on weak nails and let it dry thoroughly. Repeat its use every day.

Once a thin layer is formed, remove it with a little remove enamel and repeat its application with the fresh product. The treatment should last at least a month to obtain favorable results.

Build Legs, Glutes With This Workout

First things first: If you can’t push yourself hard in the gym. On leg day more than any other, effort correlates with success. In order to build bigger legs, hamstrings, and glutes, you must want to quit—and then not succumb to that wish.



And then, of course, you still need to follow a well-constructed routine. Sure, you can put a hurting’ on your quads with endless triple drop sets of leg extensions that’ll surely have you screaming in pain, but that alone isn’t going to get you growth. The burn is part of the plan, but not all of it.

Your next leg day awaits! If you’re up to the challenge, this 6-step leg and glute workout will help you build bigger wheels. Don’t fear it. Just try it!

1. Start With A Free-Weight Squat Variation

Squats are the obvious place to begin your leg-day thrashing. Why? Let us count the ways. Squats are the most challenging leg movement, you can move the most weight with them, they recruit all the lower-body musculature (and more core and upper body than you might think), and they’ve been shown to spike muscle-building hormone release better than any other movement.




Squats are actually a family of exercises that combine hip and knee extension, and there are any number of variations, all of which have their own value. Some differ by bar placement, others by type of equipment used, and still others by foot position.

Yes, you could start your leg day with front squats or a single-leg squat variation. But for this mass-building routine, we’re going with the high-bar back squat, in which the barbell sits atop the upper traps. This version is preferred by most bodybuilders because it hits the lower-body musculature fairly evenly, and because you can move more weight with it than most other variations.

The most common recommendation is to squat at least to a point at which your thighs are about parallel to the floor, but honestly, that’s relative to each individual and their flexibility. No matter how deep you go, it’s paramount that your spine remains neutral and never rounds, which can put dangerous forces on the discs.



The solution: Work on your flexibility; tightness in your hip flexors and calves can also affect the depth of your squats. That, along with tightening up your technique will pay off big time—as long as the form is good, a deeper squat is always a better squat.
Make It Monster

Do multiple warm-up sets, pyramiding up in weight each time, but never come close to failure in warm-ups. Most workouts designate the 8- to 12-rep range as the proper muscle-building zone, but in the first few working sets of your workout, when your strength levels are highest, opt for the heavier loads. So instead of choosing a weight at which you fail at about 8 reps, go slightly heavier for sets of about 6. This gives you a slightly better strength-building stimulus.

2. Do Another Squat Variation, Adjusting The Intensity And Angle

No, it’s not time to start doing machines yet. In this workout, you won’t even go near a machine until the end of your training session.

We’re still looking at knee- and hip-extension movements, and your best choice is probably one that matches up best with your personal weaknesses. Most recreational lifters come up a little short with quad development, so the front squat is the on-deck hitter in this routine.



The simple change of moving the bar from behind your head to the front changes how the load is distributed over the lower-body musculature. It emphasises the quads over the glutes and hams, which means you’ll have to lighten the load. The movement also requires that you maintain a more vertical position, which can be kinder to your back while also enabling you to squat deeper.
Make It Monster

Because you’ve already done serious strength work for sets of 6, consider a lighter weight that can be done for sets of 10-12. You’ll work some different muscles, but also give some of the same ones a slightly different stimulus.

3. Add A Heavy Posterior-Chain Movement

The Romanian deadlift is the perfect backside builder to slot in after your squats. It’s an upper-hamstrings/glute exercise that’s unlike most other single-joint moves because you can really overload it. Plus, most hamstrings exercises are leg-curl movements (which work around the knee joint), while this one is performed by bending at the hips. It’s vastly underutilised in most trainers’ workouts, another reason it’s probably a good fit in your routine.



But as with most heavy movements, the key is to not do it wrong, which can put your back at risk. With RDLs, you never want to allow your lower back to round or the bar to drift away from your shins. If this makes it really hard to go down to the ground, good—you shouldn’t be going all the way to the ground on RDLs anyway. Just get a good stretch, go down as far as you can while keeping your back neutral, and come back up.

Learning good form is imperative, so keep practising with light weight. Once you’ve got the technique down, start loading this up, but always be cognizant of keeping your back flat.
Make It Monster

Once you master the form, you should be able to push some very good weight with these. After warm-ups, shoot for 2 heavy sets of 8 reps and 2 back-off sets of 12 reps.

4. Include A Unilateral Movement To Work Each Leg Individually

Now that you’ve got the heavy bilateral work out of the way, it’s time to work each of your legs individually. The Bulgarian split squat, where you stabilise your rear leg on a bench behind you, is an ideal choice. Elevating your rear leg forces the front thigh, especially the quad, to pick up more of the workload, while also torching the glute of that leg. If the balance component is too difficult at first, you can substitute split squats or lunges. In a pinch, you can do these on the Smith machine.




Don’t let the fact that you can’t load these up like back squats fool you into thinking this is a weak movement.

Make It Monster

You can’t use much weight on this movement, even if you didn’t precede it with the other squats. Shoot for 3 sets of 10 reps, alternating sides.

5. Add Volume As You Train For The Pump

You won’t build great legs with machines alone, which is why the leg press isn’t very high on the list. But machines are ideal at increasing your training volume later in your workout, when your thighs are fried and you have trouble maintaining balance and good form.




What’s more, you can adjust your foot position to change the focus. Higher on the sled hits the glutes and hams more, while lower on the sled shifts more of the focus to the quads. Likewise, the deeper you go, the more the hams and glutes have to work.

Since this portion of the workout is when you’re looking to deliver a serious pump to your muscles, drop sets make far more sense here than, say, with back squats. The pump promotes hypertrophy by driving blood into the tissue, a different growth mechanism than the tension generated by those heavy squat sets early in your routine.

Make It Monster

Ready your mind and embrace the assault on your thighs. Do 3 sets of 10-12 reps, doing a double drop on your last set to magnify the burn.

6. Finish The Hamstrings With A Single-Joint Movement

The hamstrings are antagonists to the quads, so you want to ensure they’re getting plenty of work to match what you’ve been doing for the front side of your body.



A leg-curl movement, which better emphasises the lower half of the hamstrings above the knee, is also a nice complement to the upper-hams-focused RDL. It’s a pump movement of the first order as well, making it a perfect finisher.

Make It Monster

Finish off this monster leg workout with 3 sets of hamstring curls, doing a double drop on the last set like you did with the leg press.

The Monster Leg Workout

Warm-up sets are not included; do as many as you need, but never take warm-ups to muscle failure.
Choose a weight that allows you to approach muscle failure by the target rep listed. Rest as needed, but try to decrease the amount of rest you need over time.

On exercises 5 and 6, do a double drop-set on your final set. That is, once you reach initial muscle failure, quickly reduce the load by about 25 percent and continue the set.

Once you reach failure again, do another 25 percent drop and do as many reps as you can.
On the first week of this program, do just 2 sets of the first two exercises to control the degree of muscle soreness, and stop all sets of all movements about a rep short of muscle failure. As you progress, adjust the volume and exercise selection as necessary to ensure you remain within your abilities.



Monster Leg Workout

1. Barbell Full Squat - 3 sets, 6 Reps

2. Front Barbell Squat - 3 sets, 10-12 Reps

3. Romanian Deadlift - 4 sets, 8 Reps or 2 sets, 12 Reps

4. One Leg Barbell Squat - 3 sets, 8-10 Reps

5. Leg Press - 3 sets, 10-12 Reps (Double Dropset on Last Set)

6. Lying Leg Curls - 3 sets, 8-10 Reps (Double Dropset on Last Set)



Tell me what you think

In the comments below let me know what you think about on the list. Do you like them, do you hate them? Or even better, are there any other you believe would do a much better job?

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