Eric decided to join a gym in his area and bulk up some muscles. He was new to weight lifting and did not know much because he had a sedentary lifestyle previously. Soon, the day came when he was full of motivation and he entered the gym. After a small warm up session Eric got totally confused with what weights to start lifting from to attain better results. He was young and saving to pay his loads so affording a personal trainer to guide him was not possible for him. He once heard Drew talking to him about Growfitter.com where he can get proper guidance with what weights would be sufficient for him. So immediately he opened up the website and he got the answer.
Growfitter says, YOU SHOULD NEVER UNDERESTIMATE YOURSELF.
You should learn to challenge yourself. Once there is a sense of challenge, it is that time when the AMRAP(As Many Reps As Possible) plan can be put in to action. If you program an exercise for 3 sets, and if in the first set you are able to do above 20 reps easily, it is time that you need to increase the load.
The first set should include a maximum of 15 reps followed by 10 to 12 reps in the second set.
The last set is when you should use AMRAP and try to do at least 6 to 8 reps max.
Muscle Hypertrophy: This is an increase in size of a muscle by increasing the size of every individual muscle fiber. (Keeping the number of fibers constant.)
If your main aim is to bulk up with muscle mass, you need to focus more on improving the strength.
But, if your focus is on improving your heart and lungs, you need to improve your endurance.
- Doing 6 – 8 Rep Max in the last set will surely help you improve your strength.
- If you exceed 15 Reps, it will improve your endurance.
- Between 10 to 15 Reps is when the Muscle Hypertrophy takes place.
A small chart for you to remember what to lift depending on your requirements:
|Increase weights every set.||Reduce your reps per set. Max Rep: 6-8/8-10 reps|
|Endurance||Reduce the weights or just use light weights.||
Increase your reps per set. Max Rep: 10+ to 15(Ideal)
And this is how, Growfitter helped Eric decide the correct weights depending on his need and he was all set to workout for best results.