The training world is firmly divided into 2 camps. On one side you have the old school bodybuilders who say low reps are for strength and high reps are for size.
Then, at the other end, you have the powerlifters, who say – A bigger muscle is a stronger muscle and as long as you’re getting stronger, you’ll get bigger.
It’s time to put these theories to the test and find out what rep ranges you should train in to maximize your muscle building potential.
Squat: 5 sets of 5 reps
OHP: 4 sets of 5 reps
Leg Press: 3 sets of 6-8 reps
Flat DB press: 3 sets of 6-8 reps
Close Grip Bench Press: 3 sets of 8 reps
Rope Pushdown: 3 sets of 8 reps
Squat: 4 sets of 8 reps
OHP: 4 sets of 8 reps
Flat DB Press: 4 sets of 10 reps
Leg Extension: 4 sets of 10 reps
Dips: 4 sets of 12 reps
Rope Pushdowns: 4 sets of 12 reps
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Beauty Tips That The Professionals Use
Are you creating your own beauty regimen for the first time? You probably don’t even know where to start. It’s no secret that creating a beauty regimen for the first time can be a bit intimidating. Below are some tips that can help to make finding techniques and products that work for you a bit smoother.
You can save polish that has become dried and sticky by adding nail polish remover to the bottle. Just a little bit of remover will go a long way. After adding the remover to the bottle you will need to shake the bottle well. Adding nail polish remover will allow you to use the nail polish a few more times.
Get an even, natural looking spray tan by investing some time preparing your skin before applying the product. For best results, don’t shave or use any other forms of hair removal the day you plan to tan. Exfoliating your skin for several days beforehand will also help you achieve streak free results.
Select a curling iron, one size smaller than the curls you desire. This will help to ensure that your curls don’t get limp or fall out after you put all the work into curling them. They will be a little tight at first but after you finish, gently run your fingers through them to break them up, and then hair spray to perfection.
Pick a foundation that is dermatologist approved and matches your natural skin tone well. Some foundations can clog your pores quite easily if you have sensitive skin, so find one that is oil-free as well. This will help keep your pores clear and help make your face look great and oil-free all day.
Keep rosewater in your beauty supply kit. Rosewater is a remedy with roots in antiquity. Rosewater has many uses, from soothing sunburn to helping cure allergic rashes. It is the best toner you could use on your own skin. Apply daily after cleaning to tighten skin’s appearance and remove excess oil.
Avoid licking your lips. When you constantly lick your lips, rather than become moist, they actually dry out. Try carrying a lip balm or gloss in your pocket or purse, and put it on anytime you feel like doing some licking. You will soon find your lips in beautiful condition.
Give your face a monthly beauty treatment. You do not need to go to a spa to get your skin in its best shape. You can, instead, give yourself a complete facial at home. Start with a product to exfoliate, follow with a mudpack, next apply an astringent, and finish with a deep moisturizer.
To improve your lip color application, always apply lip balm first. The lip balm will leave your lips soft and moisturized, and will allow your lip color to go on smoothly. Try using a basic, untinted lip balm so that you don’t effect the color of the lipstick or lip gloss you’re using.
To hide purplish under-eye circles, try a yellow concealer. The yellow helps to cancel out the purple, leaving a smooth palette for applying your foundation. A thin layer of creamy yellow concealer also makes a great primer layer for your eyeshadow, because it minimizes the appearance of capillaries and helps the shadow stick.
If you ever run out of concealer you can turn to your foundation! Simply turn the cap of the foundation over and you will find a thicker, more condensed collection of it which you can use in a pinch in place of your regular concealer. Simply dab your finger tip in the cap and pat the foundation under eyes or over any other blemish!
Create a funky, modern nail design by using scrapbooking scissors with scalloped, zig-zag or other edges. You can cut regular cellophane tape with the scissors and place them on your nails before painting to create great stripes, two-tone effects, or other interesting designs. Try using matte polishes next to glossy ones for a multi-textured effect.
Hand lotion can be a great fix for a bad hair day! In the cold of winter when static has you looking electric, rub a small amount of lotion on your hands and gently pat your hair down. In the humid summer, do the same on the ends of your hair to tame frizz!
If you’re concerned that your freshly painted nails will smear, you can protect them with a thin film of some type of oil. Either put a drop of olive oil on your palm and rub it over the nails, or even easier, use a can of olive oil cooking spray and give each finger just the quickest touch of cooking spray. The oil will form a protective barrier that will keep the polish from smearing.
If you have ever caught yourself peeling off nail polish because it had begun to chip, it’s possible you have done damage to your nail. When the nail polish is peeled off like this, there is a chance you are taking off a layer of the nail plate. This can cause your nail to thin out or crack. Opt for an acetone-free nail polish remover instead.
As you grow older, your skin, as a result of sun exposure, becomes darker and is not as light and bright as it was when you were younger. To ensure that your skin remains as bright and lively as possible, make sure that you exfoliate on a regular basis. Exfoliation will lighten your skin by getting rid of dead skin cells.
Believe it or not, as you age, your skin tone will change along with your hair color. If you continue to wear foundation, be sure to check it against your actual skin color to be sure that it’s still a true match. Your skin will change in the same way that your hair changes – the melanin levels adjust – and in this way, you’ll assure a true match as your skin matures.
As you have seen, beauty regimens are not as scary as they might appear at first glance. Just think of all of the benefits they have and all of the fun techniques you can pick up along the way, along with all of the money it can save you on finding products that work with your body and budget.