What builds more muscle – heavy weights and low reps or more reps with lighter weight?
If you take a look at a standard personal trainer textbook you’ll find a very structured rep range continuum stating that 1-5 reps builds strength, 6-12 reps are good for hypertrophy and 12+ reps are good for muscle endurance.
But is there any truth to this? Well, yes and no. For starters, there’s plenty of research showing you can build muscle with both light and heavy weights, using a variety of rep ranges. It doesn’t have to be one or the other.
In this video, we go over everything you need to know about ideal rep ranges and how heavy you should train for optimal muscle growth.
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References
The Best Beauty Advice Eveyone Should Know
What are your personal thoughts on beauty? Do you view everything you can on the subject and try to improve upon your own physical beauty? There are numerous resources available, such as magazines, videos, books and shows. So where do you begin with your own regimen? Try going through these tips to find your starting point.
Keep your hair soft by avoiding heat damage. Let it naturally air dry whenever possible. Hair care accessories such as curling irons, hair dryers and straightening irons will damage your hair if used daily. If you really want to use a hair dryer, put it on the weakest heat setting. Your hair will retain a softer, silkier look for much longer.
Exfoliate to remove the dead skin cells from your face. If you have dry or sensitive skin you should exfoliate up to three times each week. The top layer of dead cells need to be removed at least that often to reveal the healthy cells beneath. Exfoliating helps to clear away dead skin and other debris.
When you file your nails, make sure you don’t file in only one direction. This can put stress on your nails and cause them to weaken, become thin and break easily.
Apply moisturizer to your face every day. Even oily skin needs to be moisturized. Be sure to use a moisturizer with an SPF in it.
Apply a moisturizer that is light before putting a fake tan on your skin. A fake tan will collect on spots of your skin that are dry. You should make sure you pay attention to your feet, elbows, knees and around your wrists. Apply lotion to these areas before applying a fake tanner.
Apply cream to your eyes every night. The skin around your eyes is delicate, and not as thick as the skin elsewhere on your face. This makes the skin around your eyes more prone to be lined and dry. Keeping the skin moist is a simple solution to that beauty problem.
It does not matter how tired or pressed for time you may be, you should never skip your cleansing rituals. Drier skin benefits from thick, creamy cleansers, whereas oily skin benefits most from cleansing balms, washes, or bars. All skin types can be dulled by buildup of makeup, sweat, and dead skin cells.
To help increase the elasticity of skin and thereby reduce the chances of stretch marks, depend on olive oil! Everyone has olive oil in the kitchen and every week you need to bring it in the bathroom and use it in place of your regular moisturizer after showering. Massage it well into your stomach, buttocks and thighs for improved skin strength and to keep those nasty stretch marks away!
Always wear sunscreen because the sun will age your face and damage your skin more than any other factor. Summer seems like the natural time for sunscreen, but wearing it in winter as well can protect your skin from wrinkles. Your hands and face are the places your skin is most at risk during winter.
Beauty always starts with feeling good about yourself. If you don’t feel confident about your body or level of fitness than you must start off by getting yourself to the gym. By just using three to four hours per week of your time you will improve your physical appearance and feel more confident.
For calming skin inflammation rose and lavender are excellent ways to calm these areas. It can either be a lotion or a cream and can be used on any area of the body. There are a variety of products available in an organic form and many that have not been tested on animals.
There is a very fine yet very important line between vanity and taking care of yourself. It is important that you stay on the correct side of this line. Beauty should be a small part of your daily routine and if it is becoming an obsession then you should try to rethink your priorities.
If dandruff has you flaked out, try an aspirin! Crush up an aspirin, combine it well into your regular shampoo and use as usual for a cheaper and more effective remedy than expensive dandruff treatments! The beneficial properties in painkilling ingredients actually work to calm your dry scalp and finally offer you relief from annoying and unattractive dandruff!
As your skin gets older, be sure to wear the moisturizer that meets your skin’s needs for this age. Skin tends to start out oily and becomes drier over time, so it’s important to make sure that your skin’s need for moisture is being met appropriately. If your moisturizer feels heavy or is giving you skin trouble, it’s time to reevaluate.
Do not neglect the important role that taking care of your teeth plays in the process of beautification. Being able to deploy a confident, winning smile will serve you well in all your relationships, romantic, friendly, and professional. It will aid you in being successful in all aspects of your life.
If you hate the problems of clumpy and matted eyelashes, try using an eyelash curler. This will make the eyelashes thick and full without using any products. When using the curler, start at the roots and only use on lashes that are clean. Over time your lashes will become fuller, thicker, and beautiful.
Your own refrigerator is a great place to find a face-tightening mask. Whisking egg whites with lemon juice and applying it to your skin can help keep your skin firm and fresh. Give this a try before your next big date or important party!
Is your hair greasy? Use loose powder. Get a makeup brush and put it in the loose powder. Remove the excess powder by tapping the brush with your hand, then run the brush over the roots of your hair. This will help get rid of the oil and no one will be able to tell what you did.
Now that you have an idea on where to start crafting your own personal beauty regimen, are you ready to start experimenting? Are you ready to apply what you have read to your body? Can you start bettering your appearance properly and smartly? If you can, then have fun! If not, make sure you go back through the tips again.
