HIGH REPS ARE NOT THE SOLUTION FOR «GET RIPPED»

It’s a standard belief that, when you’re trying to lean out – or “get cut”, in gym lingo – you ought to switch your training to high repetitions with lighter weights. Is that basically the way forward, or is it just bro science’? Well, there’s no gentle thanks to break this to you: high reps
won’t cause you to cut.

the thing of weight training is to stimulate muscle growth, not weight loss. Nutrition is that the key to reducing body fat. You lift weights to create muscles – period! But that’s to not say that training with high repetitions doesn’t help in the least .

Muscles contains slow-twitch fibers that are activated during long sets with lighter weights, and fast-twitch fibers stimulated during heavy lifts over a coffee number of repetitions. Both fiber types can grow as a results of appropriate training.

Increasing the dimensions of muscle fibers leads to larger, stronger muscles, which successively results in a better daily calorie expenditure. this is often because muscle – unlike fat, incidentally – needs calories for maintenance.

Lifting heavy weights for a couple of reps increases the dimensions of fast-twitch muscle fibers, which results in muscle growth and better calorie expenditure. Lifting lighter weights for a high number of repetitions does an equivalent thing for slow twitch fibers. Technically, therefore, training with a high number of repetitions does assist you to burn fat. But so too does work – during which case, why deprive half your muscles of a growth stimulus by limiting your training exclusively to a high-rep protocol?

 

An alternate is to undertake 3D training, which I even have designed to be followed all year round. This method allows you to extend strength and build muscle while getting leaner.

How is it done? Well, let’s say that you simply split your training into four workouts: chest, back, shoulders and legs. the primary thing to try to to it create three different routines for every workout. the primary are going to be an important workout, that specialize in a couple of compound exercises – essentially, a typical strength-training protocol. The second will involve a better number of repetitions and increased volume – possibly super sets employing a mixture of compound and isolated exercises. Last but not least, you ought to perform a workout consisting of super-slow reps; machines can are available handy here.

Let me talk you thru the super-slow rep workout, as it’s my very own creation. found out a boxing timer for four 60-second rounds with a 60-second break between each. Then perform 10 perfectly strict reps of a given exercise at 3:0:3:0 pace, without losing muscle tension. This way, you’ll break down the muscle fibers very efficiently without stressing your joints. and since the weights used are going to be Very light , you’ll be able to train heavy again the subsequent day!

Keep rotating the workouts in order that you perform each routine for each muscle once in every two- to three-week cycle. Then you only got to control your calorie intake for that ultimate superhero look!

Sample chest workout

Heavy:

bench press: 4 x 5 reps (2:0:1:0 tempo)
Bench press at 30 degree incline: 4 x 6 reps (2:0:1:0)
Weighted dips: 3 x 8 reps (2:0:1:0)

High volume:

Dumbbell press at 30 degree incline: 4 x 12 reps (3:0:1:0 tempo)
Dumbbell fly at 15 degree incline: 3 x 15 reps (3:0:1:0)
Flat dumbbell press: 4 x 12 reps (3:0:1:0)
Cable crossover: 3 x 15 reps (3:0:1:0)
Dips: 3 x 15 reps 2:0:1:0 tempo

Super slow reps:

Bench press at 30 degree incline: 4 x 10 reps (3:0:3:0 tempo)
Decline machine press: 3 x 10 reps (3:0:3:0)
Dumbbell fly: 3 x 10 reps (3:0:3:0)
Press-up: 3 x 10 reps (3:0:3:0)