Muscle Groups

We’ve got a listener Q&A episode of Renegade Radio this week where we discuss training volume, frequency, intensity, recovery, my biggest mistakes and much more.  Then I address the importance of “packaging and presentation,” and how to show up every day as a superstar worthy of getting paid a million dollars an hour.  Finally, I share some deep thoughts and life lessons on what we should all strive to avoid.  Scroll Down for Show Notes: Click here to subscribe via iTunesClick here… continue reading.

In this episode we will address the question of reps. Should you do high reps or low reps? What’s better for strength gains, muscle growth, and fat loss? Does it vary from person to person? How many reps should you do as a beginner? Intermediate? Advanced lifter?  Is age a consideration? What about per muscle group?  Should you train the calves with the same rep range as the shoulders?  What if some muscles are predominantly fast twitch, and others are slow twitch? Does that change the recommendation? What load and rep range produces the best results?  And should you take… continue reading.

Here are 5 random muscle building tips that may make a big difference in your training. – Don’t exceed 5-6 reps on most of your warm up sets. Your first set could consist of a very light weight for 10-20 reps just to get loosened up and get the blood flowing but beyond that you want to keep the reps low. The reason for this is that you don’t want to build up too much lactic acid or accumulate too much fatigue with your warm ups. – Don’t stretch before your workout in the hopes of preventing… continue reading.

Although I am not a fan of high reps on most exercises for most lifters, there are actually times when I do recommend them. So if you want to learn how to build muscle with high reps, then read on. When you are more advanced and have developed a respectable level of strength, high reps can actually be a great tool for stimulating new muscle growth. The reason I don’t recommend high reps to beginners is because they don’t have the strength, coordination or stabilization to maintain perfect form throughout a long duration set and are likely… continue reading.