#hitt

What is the best rep range for maximum muscle growth?

It is believed that the development of hypertrophy is only achieved in ranges of 6 to 12 repetitions. It is better to say that the optimal ranges for the development of this is from 6 to 12 repetitions, since the production of hypertrophy is present regardless of the number of repetitions that are performed (Hypertrophy Continuum). As I said, there are optimal or effective ranges that will allow us to develop more muscle mass in less time.

Hypertrophy Continuum: As we can see, any range of repetitions implies an increase in muscle gain. However, not all of them are as effective (get results in less time) as a range of 6 to 12 repetitions.

Each repetition range is effective or optimal to generate different effects on muscular adaptations.

So the best rep range is 6-12 because we meet the 3 most important variables of hypertrophy:

Mechanical Tension: this depends on the intensity (% of weight that we load of our maximum repetition) with which it is worked and the duration of a repetition or muscular contraction, whatever you want to call it.

Metabolic Stress: this is manifested as a result of:

The accumulation of metabolites: The accumulation of this is believed to promote positive alterations in the anabolic environment, possibly modulated by a combination of hormonal factors such as testosterone and growth hormone.

Muscle hypoxia: decreased oxygen supply to muscle cells.

Muscle damage: this results from the two previous points, originating as a response an inflammation in defense by the muscle fibers. After training, and after the recovery period, when the muscle has recovered, the fibers will present a greater volume if adequate nutrition and rest have been carried out

Then…

If we work at an intensity of 1 to 3 repetitions, the mechanical tension will be very high, but the metabolic stress will be very low. By not complying with an adequate metabolic stress there will be no muscle damage and therefore the proteins that will be degraded for muscle growth will be low.

If we work at an intensity of 20 repetitions, the mechanical tension will be low due to the low intensity, but the metabolic stress will be high. However, muscle growth will be low, because with little mechanical tension there will be no muscle damage, and we already know what that means… muscle growth will be low because few proteins will be degraded.

And if we work with intensities of 6 to 12 repetitions, the mechanical tension will be notable, due to its high intensity, and so will the metabolic stress, therefore, muscle damage will occur and protein degradation will be high.

The most used method for muscle gain is the following:

Repetitions II.

Intensity: 70–80% 1RM.

Effective Sets: 3–5 sets.

Repetitions: 6–12 reps.

Rest between series: 2–5 min.

Execution Speed: Medium high or Maximum possible.

Managing these repetitions in the exercises is of vital importance. The most optimal when it comes to gaining muscle is to combine ranges with greater mechanical tension with ranges of greater metabolic stress.

Ranges with higher mechanical tension (6 to 8 reps) for compound exercises. This is believed to disrupt the integrity of skeletal muscle, both mechanically and chemically, triggering a series of molecular and cellular responses in myofibrils and satellite cells.

And ranges with higher metabolic stress (10 to 12 reps) for isolation exercises. In this way we can add more volume of work by increasing our capacity for effort due to the little fatigue that they can produce with respect to compounds, and we can also direct our attention more internally to these muscle groups that we work to produce greater muscle damage.

ORACULAR WORKOUT - Célia Picard and Hannes Schreckensberger

2021, Mécènes du Sud Montpellier-Sète, Montpellier, France

Müziği aç ve oku ( ◜‿◝ )♡

Bunu kırmadan nasıl söyleyebilirim

Bunu devralarak nasıl söyleyebilirim

Ben nasıl kelimeleri, içine koyabilirim

Ruhum fazlasıyla yalnız kalmışken

Ben sevdim ve sevdim ve seni kaybettim

Ben sevdim ve sevdim ve seni kaybettim

Ben sevdim ve sevdim ve seni kaybettim

Ve cehennem gibi acıtıyor

Evet cehennem gibi acıtıyor

Onların sırlarımı bilmesini istemiyorum

Onların seni sevdiğimi bilmesini istemiyorum

Onların anlamadığını düşünüyorum, hayır

Onların beni kabul ediceğini düşünmüyorum, hayır

Ben sevdim ve sevdim ve seni kaybettim

Ben sevdim ve sevdim ve seni kaybettim

Ben sevdim ve sevdim ve seni kaybettim

Ve cehennem gibi acıtıyor

Evet cehennem gibi acıtıyor

Hayaller makine gibi savaşıyor

Kafamın içindeki düşmanlar gibi

Gel benimle özgürce güreş

Savaşı temizle

Kalbin bir anahtar gibi uyuyor

Duvarları kilitle

Ters çevrildim, ters çevrildim

Ama kaçamıyorum

Ters çevrildim, ters çevrildim

Ben sevdim ve sevdim ve seni kaybettim

Ben sevdim ve sevdim ve seni kaybettim

Ben sevdim ve sevdim ve seni kaybettim

(A look at Fitness+)

Here’s our view of Fitness+

Top 3 things we love,

The motivational hosts absolutely make the workout, so much so that before Fitness+ we’d find our self tiring out and giving up earlier than with this new service. We believe this is thanks to the pacing of the workouts, the choice of difficulty (each workout has 3 trainers, one going easy, one with a little more push and one doing a more vigorous movement.) All the trainers are high energy, bubbles of Joy. They clearly have a lot of knowledge in their fields.

Apple Watch taken to a new level - Having the Apple Watch on screen makes for an even more enjoyable workout, you can see your rings growing in real time and sparks celebrate you closing your rings. A nice touch is when Trainers are talking about your rings or heart rate, the metric will hide to highlight what they’re talking about, whether it to tell you to take a look at your rings or to watch your heart rate during a cool down.

The choice is epic, with new videos coming each week, it’s hard to actually do all the workouts, each category has a more than a dozen videos ranging from as low as 10 minutes and all the way up to 30 minutes. New to fitness? They have a few videos you can repeat to get you used to the kind of stretches, moves and workouts to get you comfortable and used to how to perform the workout safely and accuaratly for maximum benefits.

Something that surprised us,

Usually when working out we found we’d tire out and give up easily, but with Fitness+ we found we kept going for longer, so much so that after a 45 minute workout we felt as though we’d only done 15 minutes. We even found that the HITT workout felt easy yet had us feeling the burn and sweating. The burn bar also really helps push you further, although we found we were always ahead of the pack, so not sure how accurately it pits you against everyone else. Let us know if you find yourself below the pack.

Something we’re not a fan of,

For the first time in forever, we’ve not found anything we’re not a fan of yet. One thing we’d ask for, is more Starter workouts for all category’s and introduce one for Dance.

A side note,

DO A MINDFUL COOL DOWN AFTER YOUR WORKOUT! We gave it a try after sweating and overheating and it left us feeling like we’d just woken up from a nap. All workout pain was released and we felt so calm and light.

What is a Mindful Cooldown?

In a nutshell, you’ll do a couple of stretches (different for each class) then you’ll sit in a comfortable position and bring focus to your breathing and you’ll also focus on a different topic, we did one for self worth, that saw us thinking of things we beat ourselves up over and expel it from our body. The other we tried was for Meta, where we sent wishes of positivity and health to those we pictured in our mind. These relaxed us so much and left us with a sense of calm and lightness.

What we’d change,

We’d love to see an expansion of Mindful cool down to provide a Meditation service.

We’d introduce new Activity awards based on Fitness+

Bring Fitness+ to Android & Web and remove the requirement of an Apple Watch so those that may not be fortunate to own one the chance to benefit from Fitness+.

We recommend Fitness+ to everyone to help stay fit, stay calm and to benefit mental health, especially during the ongoing pandemic and lockdowns globally. After all fitness is key to improving your odds against covid.