Hey 👋🏽 IGFAM all checked in Number 73 😈✅. Shout out to the big man @ferrignolegacy for a dope event 🙏🏽🙏🏽. If you weren’t sure about my height 🤷🏽♂️ you are now 🤣🤣😎. Headed to get some food with @ifbbprogeorgebrown inside Joke 😎😏. #work
3 ways to train👇🏼
Get strong👉🏼 The use of low reps between 1-5 with heavy loads of >85%1RM have shown to be best for maximizing overall strength (Schoenfeld et.al., 2015). Longer intra set rest periods of 3-5min have also shown to significantly increase max strength (Robinson et al. 1995, Pincivero et al. 1997), mostly due to being able to fully replenish ATP and facilitate the ability to train with maximum force capacity (Miranda et.al., 2007).
Get big👉🏼 The use of high reps has generally proven to be inferior to moderate and/or lower in eliciting increases in muscle hypertrophy (Campos et.al., 2002). There is therefore a trend that a moderate range of approx. 6–12reps optimizes the hypertrophic response (Kraemer et.al., 2002) with loads equivalent to 70-85%1RM seemingly the “sweet spot” (Wernbom et.al., 2007). Though mechanical tension is a key driver of hypertrophy, by taking long rest periods (as above) you will compromise metabolic fatigue (Kraemer et.al., 1991) which is another key driver of hypertrophy. As a result, moderate rest intervals of 60-90s appear to provide a satisfactory compromise between long and short rest periods for maximizing hypertrophy as research indicates that the majority of your strength capacity is recovered within the first minute after finishing a set (Stull & Clarke, 1971).
Get fit👉🏼 The use of high reps (15-20+) with low loads (<60%1RM) have shown to improve muscle endurance with one study showing reps of 20+ leading to an increase in max aerobic power and time to exhaustion vs lower reps (Campos 2002). Though the main mechanisms behind these adaptations are not 100% clear, it’s hypothesised that it could be down to changes in muscle fibre type, capillarization and buffering capacity according to Chris Beardsley. Furthermore, shorter rest times (<60s) have shown to be superior to long for developing muscle endurance as they tend to generate more metabolic stress, metabolite build-up (Goto et.al., 2004) and oxygen consumption (Ratamess et.al., 2007) than long thus promoting similar adaptations as aerobic style training.✌🏼🤓