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Training

What we need to know about muscle hypertrophy

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In the last training post we talked about muscle fibers and how they play an important role for any fitness goal, today we´re going to talk about how those two types of muscle fibers are related to hypertrophy which is something we need to understand for muscle growth if we want to get the best results.

There are 2 types of hypertrophy which are  sarcoplasmic and myofibryllar. The 2 of them are related to the muscle fibers because depending of the rep range we are working is how we target each of them.

In sarcoplasmic hypertrophy the muscle increase in size because more fluid gets into the cell, we target slow twitch muscle fibers which are type 1, working around the 12 to 15 reps per set or more. If we want to get “the pump” this is where you need to focus on, this is also the most common rep range and the one we´ll see a lot more on gyms.

Since we are lifting light weights for high reps we can use the 3 types of exercises; bodyweight, compound and isolation (I´m writing a post for each).

This type of hypertrophy makes us a slave to the gym, we need to be training to hit the muscle otherwise we lose it. Is easier and faster to gain muscle and to look big with this one but if we take some time off the gym we lose those gains.

In myofibryllar hypertrophy the muscle cell increase in number, we target fast twitch muscle fibers which are type 2, working around the 5 to 8 reps per set. If we want to build lean dense muscle this is where we need to focus on.

Since we are lifting heavy weights for low reps we can use bodyweight and compound exercises which are the ones we can lift heavy weight, with isolation we can´t lift heavy because we can get injured.

This type of hypertrophy takes more time to build and to get big but it´s there to last,  we can take some time off the gym and it will take longer until we lose that muscle. What we need to consider is that here we are working our central nervous system and it takes more time to recover.

If our goal is only to gain strength we need to work on the 5 to 8 rep range which is type 2 or fast twitch muscle fibers if our goal is to get muscle mass faster we need to work on the 12 to 15 rep range which is type 1 or slow twitch muscle fibers. The best option for muscle growth is to work on both creating a program that focuses some days on sarcoplasmic hypertrophy and other days on myofibrillar hypertrophy or creating a program where we can combine both in the same workout.

When we combine both types of hypertrophy we make sure that we build lean dense muscle which takes longer but also last longer and we get “the pump” to look bigger, this also help us design workouts with high volume which is also key for muscle growth, there are many variables that come into play (we´re going to talk about all of them in separated posts for each) and that we need to consider to make sure that we give our muscles the stimulus they need but also enough recovery to grow.

We also need to consider that muscle growth is the results of the right stimulus, recovery and also proper nutrition which we´re going to talk about in a separate post.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

What we need to know about muscle fibers

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Losing weight and getting in shape is one of the most common goals and then building an amazing physique, if you´ve been on this industry for a long time you know that every year new trends come out just like diets, some people prefer to stick with the basics while others love to try every new workout program, routine or technique.

We don´t need to follow trends, we need to understand how our body works and which tools we can use to achieve our goals, muscle fibers are one of the most important stuff we need to know and understand if we want to get the best results with our program.

We have two types of muscle fibers which are type 1 and type 2, knowing how this two types of fiber works and how you can hit them or target them is key to creating workout programs that lead to our goals.

Type 1 muscle fibers or slow twitch muscle fibers are target with light weights , high reps and short rest periods around the 12 to 15 reps and 30 to 60 seconds rest. This fibers are more efficient at using oxygen and they fire slowly and they can go for long periods of time before they fatigue, this fibers are more useful in marathons, swimming long distances or any activity that follows a steady state pace for long periods of time. This are used for steady state cardio.

Type 2 muscle fibers or fast twitch muscle fibers are target with heavy weights , low reps and long rest periods  around the 5 to 8 reps and 2 to 5 minutes rest. This type of fibers are able to fiber faster generating short burst of power, speed or strength and they fatigue more quickly. This are used for HIIT cardio type of training.

In fitness there are so many different goals and getting in shape is just one of them, improving body composition must be our ultimate goal but we can also gain muscle, improve overall performance, increase strength, increase endurance, etc.

The reason why some people are better in certain sports is because we´re all different and the combination of muscle fibers in each of us have an impact on our performance making us better at some types of activities but practice and our daily habits also play an important part on overall performance.

Knowing the combination of muscle fibers we possess and having a clear goal makes it possible for us to design a workout program that get us the results we´re looking for by considering our genetics and making use of them in the best way possible and not as an excuse.

If you are an professional athlete then it´s best to focus on your sport otherwise for normal people like me is not only about looking great is also about performing great in our daily activities so we our goal is to improve body composition and improve overall performance but we don´t need to get to any extreme is about getting in our best shape possible and for this we need to work both types of muscle fibers and this can be done with both types of training, cardio and resistance.

As you can see things can get really complex, whether we use this information or not depending of our goals is important that we understand how our body works at least the basics so that we can design a workout program that works for us. There are so many different programs out there which will give us results for a period of time but creating a personalized program for each of our goals based on our body and what we love will get us higher, it´s not the same to buy programs and depend of those than to have the information we need to create our own.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

The benefits of resistance training

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Do you lift weight or are you afraid that you will gain too much muscle and get big?

Many of us are afraid of lifting weights and doing resistance training because we will get big, especially girls, fortunately this is wrong we won´t get big (unless that´s your goal which we will talk about how to do it in other post) but we will look lean, and toned. We think too much about this that we forget all the benefits for overall health that resistance training has to offer.

We know that resistance training gives the stimulus our muscles need to grow and get stronger, if we want to build an amazing physique resistance training is key there´s no other way to achieve a physique that looks lean, toned and strong without giving our body and muscles the stimulus they need.

There are different variables and training techniques we can use to get the type of physique we want (we´re going to see more in depth in other posts) so we need to have a clear goal so that we can design the best workout program.

As we get older we start losing muscle mass so we need to make sure that we build lean muscle and maintain it to avoid this loss as we age, it also increases bones mineral density which keeps our bones strong and improves physical performance on daily activities, it increases metabolism, improves body composition, helps us prevent injuries and chronic pains and as we see our body changing and getting leaner it bust confidence, increases self-esteem and helps lower anxiety and depression, it also slows and even reverse aging factors.

As we get older we are more susceptible to accidents and injuries so resistance training is a way to make sure that we not only look strong but that we´re actually strong, as cardiovascular exercise has many amazing benefits beyond fat loss and weight management which includes our brain and heart, resistance training also has a lot of amazing benefits that go beyond looking lean which include strong bones.

Resistance training can get really complex if we talk about all the training variables and advance techniques (we´re going to talk about them on separate posts) we can use to make our workouts fit our goals but if our goal is only to get in shape, sustain it and for health reasons we can keep our programs really simple what we need to consider is that both cardio and resistance have great benefits for health so if we can find ways to use them both not necessarily the same day that´s the way to go.

We don´t need to go to a gym if we don´t want, we can get a really good workout with bodyweight exercises and if we want to add more volume we can add compound exercises. Going to a gym when we´re out of shape or starting in fitness is very overwhelming, we don´t feel good and don´t have the confidence so we can start at home with minimal equipment.

Making our programs based on resistance training is the best option, if we over do it with cardio we can lose muscle and that´s not what we want so we need to create the resistance part of our program based on our goals first, then we add cardio to help us achieve our goals faster and also to get those benefits.

If our goal is health and living a better life then keeping things simple with just a few exercises done correctly with the right amount of intensity and effort is all we need, we can get a great work in 45 some days resistance and other days cardio or we can do them both and have an amazing workout in 60 minutes by doing 15 to 20 minutes of cardio and 40 to 45 minutes of resistance training. If you love working out like I do you can work out every day just making sure that you have enough rest and recovery which we´re going to talk about in future posts.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

The benefits of cardio training

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Do you go to the gym and do long sessions of cardio? or do you prefer HIIT?

Many of us think of cardio as the best tool to lose fat which is not exactly right and we tend to forget all the amazing benefits it has for our health.

We all know that cardio helps us improve our endurance and overall fitness level it help us get in shape and stay in shape. Daily physical activity is important, if we want to be healthy we need to exercise our heart and brain we´ll thank us for doing it and we´ll feel a lot better every single day. Most of us do not get the amount of exercise recommend which is between 120 to 150 minutes per week, if we divide those 150 minutes into 7 it´s around 20 minutes daily we can all schedule 20 minutes every day to do some physical activity it can be as simple as taking a walk if we´re starting.

Some diseases and health issues had increased in the past years, the less we move and more sedentary we become the more health problems we face, it´s not only about obesity and overweight also depression, anxiety, alzheimer, cardiovascular diseases are also related to a lack of exercise.

It blows my mind how we do not prioritize our health until it´s too late, until we feel bad or realize that something is wrong so we go to the doctor and take some pills hoping to get better which actually only treat the symptom but we got everything in our hands and we can prevent many health problems just by changing our lifestyle.

Doing some exercise for at least 20 minutes every day has a lot of amazing benefits which include improving our mood, keeps our brain healthy and avoid the risk of dementia, parkinson, azlheimer, studies show that cardio reduces decline in brain functioning and increase the growth of brain cells, it improves memory, it helps with depression and anxiety and we can get some of those benefits right after we´re working out and when we´re done like improving our mood, we feel a lot better when we finish and if we do it consistently we get the benefits in the long run.

Cardiovascular exercise is great for our heart it increases blood and oxygen flow throughout the body, we cannot forget that our heart is a muscle. It helps lower blood pressure, it increases oxygen in the muscles which helps them recover and work harder.

Cardio is a great tool to help us lose fat, get lean and stay lean if we use it correctly, it may not be the best option but it help us achieve our goals faster. If we go to a gym we´ll see most people on the treadmill, bicycles or other cardio machines doing long and boring sessions, this type of cardio workouts are called steady state where we go for at least 30 minutes usually from 45 to 60 minutes at a low to moderate intensity depending of our level for the entire time.

Another type of cardio is HIIT (high intensity interval training) this means that we do an exercise for example sprints for 10 to 30 seconds as hard as we can and we rest for 30 to 60 seconds and we repeat it for several times.

Studies show that HIIT burns more fat than steady state cardio and there are studies that show that HIIT can also increase lean muscle mass so if we consider this studies HIIT is the best option for fat loss and to stay lean.

So how does HIIT help you burn more calories than traditional steady state cardio? The answer is EPOC. Actually if we compare the calories burn on each type of exercise (HIIT and steady state) we´ll see that we burn more calories with steady than with HIIT, but the benefits of HIIT come after we are done with our workout. Once we´ve finished our HIIT session our body´s metabolism stays high burning more calories for some period of time, this is called excess-post- oxygen consumption. It´s the amount of oxygen your body needs to get back to normal.

Doing some physical activity is important at least 5 days a week, HIIT is a great option or doing 20 minutes of an intense session is also great, if you´re starting you need to start small, going for a walk at least 5 minutes at your own pace and start increasing the intensity and time, it needs to be challenging so stop what you´re doing and go for a walk.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

The importance of exercise

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I´ve spent some time watching what people do when they go to the gym, people who love exercise and training which typically are the ones who are leaner spend a lot more time on the weights section, people who also love to work out and tend to look skinny spend more time in the cardio machine section.

The interesting part and most obvious is that the guys and girls who go there because they want or need to lose weight, we can clearly see how much they hate the routines and how much they struggle. They hate being there and feel really uncomfortable, it´s clear that they don´t have self-confidence and they start working out because of insecurities but I hate watching people suffer so even when they do need to workout to get in shape it doesn´t need to be like hell. I hate when trainers do almost the same routines with all their clients, some resistance training with light weights and boring cardio without asking and considering what type of exercises their clients prefer which makes a huge difference in the results.

Another thing I see is that people who is new to the gym feel so overwhelmed, and anxious because they are out of shape and just the idea of getting a foot in there creates fear and anxiety.

And the worst thing of all this is that the guys and girls who are dealing with their weight, which are the ones that need more attention and help are the ones who end up giving up without getting results.

This is why we created this website so that you can get in your best shape and sustain it without feeling disappointed and overwhelmed. My approach to training is simple, we need to focus on resistance training to maintain and build muscle and we add some cardio to help burn fat a little faster.

Getting stronger with resistance training is key to get in shape and sustain in a simple and effortless way. Bodyweight exercises and compound movements are key to build and amazing physique and cardio is great to help us lose fat faster and both have amazing benefits for overall health. There´s no reason to overcomplicate things.

If you are really out of shape you need to develop the habit of working out but you don´t need to jump right to one hour of high intensity workouts, 20 minutes a day 5 days a week are enough to start developing the habit and you´ll get great results but you need to make those 20 minutes as intense as you can. From those 5 days… hopefully 6 you can divide them into resistance and training  3 to 4 days and 2 to 3 days of cardio at the beginning is all you need.

We don´t need to spend more than 1 hour at the gym every day, we don´t even have to go to the gym at least at the beginning, we can train at home with bodyweight exercises and get in amazing shape we can buy some dumbbells to add more variety. As we progress with our workouts we will get to a point where we need to lift heavier weights so we may need a gym membership to keep increasing weight but at this time we´ll be in shape and we will feel amazing and motivated to go there.

As we keep progressing and once we´ve developed the habit of working out I would recommend keeping your workouts around 1 hour each, you maybe hating me right now and giving all kind of excuses but we all have 1 hour each day that we can use to exercise, take that time for yourself, if you want to take care of the people around you need to take care of yourself first so that you feel great so that you can help the people around you.

We´ve been talking about the importance of exercise to build an amazing physique but we can´t forget all the benefits it has for our health in general and we can get some of those amazing benefits the moment we finish our routine and when we do it consistently it is great for our heart, muscles, bones and brain. There are some benefits that can only be obtain by exercise, there´s no other way.

If we want to keep our brain at peak exercise especially cardio helps with that, if we want to maintain muscle as we grow older resistance training is the answer, if we want to stay strong resistance training will help us and also some forms of cardio. Finding activities we love to stay active every day is one of the best ways to stay healthy.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Advanced training techniques: Failure

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This technique is mostly over used by so many people in the attempt to gain more muscle and get “the pump”.

Training to failure means that you can´t hit another rep, your muscles are completely depleted and don´t have enough energy to lift the weight for one more rep. Most fitness experts and guys training in the gym take every set to failure which I consider to be taking it to the limit.

You do not need to take every set to failure and not all rep ranges are suited for this technique, if your goal is strength you should not be using failure, if your goal is hypertrophy then it´s an awesome tool to get more gains but you don´t need to overdo it.

Failure training is commonly used on 12 to 15 reps, when you are using this rep ranges both muscle fibers are used, you start using slow twitch muscle fibers and when you hit failure you´ll be using the fast twitch muscle fibers to be able to do 2 or 3 more reps until you can´t do one more rep. When this happens your central nervous system gets a lot of work and it takes more time for it to recover, if you over do this technique and your central nervous system is not able to recover you´ll end up over training.

There are people that go beyond failure and do some dropsets to push even harder, this is not necessary if you are training with the right  intensity and lifting on your goal rep range. Not all exercises are recommended for failure training, if you have a training partner he/she can help you hit failure in almost any exercise but if you´re training alone you can hurt yourself trying to get all exercises to failure this is why some people use dropsets.

If you´ve been training intense it may not be necessary to use this technique but if you want to try it I recommend using it only on one exercise per muscle group, you can use it with isolation movements where you are lifting lighter weights.

The goal you are working for will also determine if you need to hit failure or not, for low reps on a myofibrillar hypertrophy and strength in the 5 to 8 reps it´s not recommended to hit failure, for sarcoplasmic hypertrophy when you´re working for the pump around 12 to 15 reps it´s you can go to failure.

People do this to get more results as faster as possible but it takes time to build muscle and overdoing it can cause more harm than good to your body, techniques like progressive overload, increasing volume and frequency works amazing, the best option is to keep playing with volume and frequency while making sure that you are progressively overloading the muscles and add failure to some exercises or take only one set to failure.

What I recommend is that once you have your goal clear use all the techniques to add variation to your workouts, don´t overdo it trying to use all of them at high intensity because you´ll end up over training and you can get injured.

Some people like to hit failure with every set and every exercise, I don´t think this is necessary, you can hit failure on your last set for each exercise and get results. This also depends of the frequency and volume, high frequency, high volume and going to failure on every set of every exercise may be too much, the workout programs need to be balanced in frequency, volume and training techniques to give the muscles the right stimulus to grow.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Advanced training techniques: Rest pause

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Another advanced technique that can take your workouts to another level with great results. Knowing which techniques you can use to avoid hitting plateaus and to add variation to your workouts when you´ve been training for some years is always beneficial.

Rest pause is another technique to get more of your workouts, to get the pump you´re looking for and to make sure you get every single rep possible done. In this technique you start your set of around 12 to 15 reps, you go to failure and rest 10 to 15 seconds and immediately you do some more reps, as the name say, you´re doing a pause after you hit failure, take a breath or a little rest and hit the weight again, this next time you go to failure again, you won´t be able to hit 12 reps or the rep range you´re working and it´s not the goal, what you want is to do 4 or 5 more reps, which at the end of your workout those reps means more work done and more gains.

This technique is mostly used with failure training in a 10 to 15 rep range, it´s hard and not recommended to use it for less reps when you´re working on strength or power cause it can lead to injuries.

Being an advanced technique, guys starting out training don´t need to use it but as you get more trained this technique along with failure are the best option to incorporate in your workout programs. Actually failure training and rest pause can be considered intermediate techniques that work incredible.

You don´t need to use this technique on every exercise on every set, it´s not necessary to overload the muscle with so much volume that is hard to recover from. You can use it in on your last exercise for each muscle group. The goal is to add more work and add some of this techniques to keep your body guessing.

I like to call all this advanced or intermediate techniques “shocking techniques”, the best way to get advantage from them is to use one at a time and keep changing them, you don´t need to use them on all of your workouts, you can design a training program that don´t use any of them for the first 3 to 4 weeks and on the next two weeks use one of this techniques.

With all this techniques you may be asking which one is better? They´re all great, you don´t need to use them all, you may like one of them or you may feel more comfortable with one or two of them, use the ones that you like, you can try them all and see which ones gives you better results, which one you like doing or which one you can do alone, for some of this techniques you may need a partner to help you with the weight in some exercises or you don´t want to do a set and then stand up to lower the weight and continue with the sets like in drop sets.

I consider it´s better to have all the information we need and be able to create and design our own programs, the one that works best for each of us and that´s based on what we love and what works, that´s my goal, to give you all the information you need, to share with you the best tools you can use so that you can design your own workouts according to your goals.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

What is adaptation and how to avoid it?

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Every time you workout you put your body and muscles into some stress, others call this stress “stimulus”. If this stimulus is enough your body will change, every time you train you give your body enough reasons to get bigger, stronger, faster or whatever your goal is. You can say that the results you get are your reward from your training program.

Adaptation can be consider a cycle which goes like this, every time you workout you put certain amount of stress on your body and muscles then if you train with the proper intensity to give your body and muscles the proper amount of stress or stimulus your body reacts and find ways to adapt to that stimulus, this way to adapt from your body is by change, every time you see some results, you see your body changing physically getting lean, gaining more muscle or losing fat is the result of your body adaptation to the stimulus you put.

Every time you do something different, you change something on your workout, you add variation or use some techniques you´ll get results, those results are from your body adapting to the new techniques or training methods.

When you train you need to make sure that the intensity is right, when you´re working out you are breaking down muscle fibers, once you´re done with your workout your muscles start to recover and grow, to get bigger and stronger, they need to prepare for the next workout this is why I consider meal timing after your workout so important, your body needs nutrients to start recovery.

If you stop making gains or you hit a plateau there may be two possible reasons, the first is if you do the same workout over and over again your body is already adapted so there´s not enough reason to change, the stress in your body is not enough to grow or to get stronger and the second is lack of recovery which can come from a bad nutrition program or you´re training so hard with high volume and high frequency and your body is not able to recover.

To keep making gains consistently you need to be in a constant state of adaptation, you do this by adding variation in your workout program, you can manipulate all training variables in many different ways like increasing volume and lowering frequency or increasing frequency lowering volume, changing exercises, changing rep ranges, using advanced training technique some weeks, using periodization are all ways to add variety to your workouts and keep the adaptation cycle going.

Following a proper nutrition program is key, meal timing is important, there´s an eating window that I consider to be highly important which is right after your workout, around 30 to 45 minutes after you finished training. During your training session you break down muscle so the faster you give nutrients to your body the faster it can begin to recover, high quality protein, carbohydrates and fats are important it´s not the same to fuel your body with healthy, natural foods than with junk. Your body needs nutrients too function properly and to recover.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Training: Progressive overload

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Fitness experts, gurus and trainers always do everything harder than it really is, it´s hard to find someone talking about progressive overload and if you´re looking to gain muscle mass this is the technique that will give you results. Most trainers follow the same routine for a very long period of time and when they get bored they do some changes. Mostly they go to the gym 5 or 6 days a week for an hour or more and do the same day split, with the same weight, the same sets and reps that´s why they always look the same.

It´s not only boring but also discouraging to train and don´t see any change in your body for me it´s a waste of time. If you want to improve the way you look and you´re not making progress you are not challenging yourself enough. Muscles grow bigger and stronger in response to training stimulus, you need to continue making greater demands, to progressively overload the muscles by forcing them to do more than they´re accustomed to if you don´t do it there´s no reason for them to grow. Your body is not going to change unless it is forced to, this is why you cannot get comfortable in the gym, once you get to a comfort zone if you stay there you´ll plateau.

Progressive overload means increasing demands on the muscles continually to make gains in muscle size, strength and endurance. You can use progressive overload not only for resistance training it´s also a great strategy to use for cardio training. The most common way to use this technique is by adding weight, every time you train the muscle you must be able to lift heavier, this is how the few trainers that know this technique use it but there are some other options for you to apply it.

The first and easiest option to increase overload is increase resistance, this is the most obvious way to increase the demand on the muscle, you simply add more weight to the one you are lifting, if you are lifting 60 pounds you can add 3 or 5 pounds more, this makes the exercise harder and you need to consider that when you increase the weight your reps are going to reduce for a period of time, then soon enough you´ll be able to do the same reps you were doing before you add weight but now with the added weight, this means you get stronger and you´re ready to add some more weight.

The next option is to increase reps sometimes it may be hard to increase weight specially if you workout at home then in this case adding reps is one of the options. If you lift 60 pounds for 6 reps then your next workout lift the same weight for 8 reps, and the next workout lift the same weight for 10 reps. As I mentioned before the best reps for hypertrophy is between 6 – 12 reps so when you get to the 12 reps you may consider another option to increase overload. Once you get to 12 reps don´t keep adding more and more reps indefinitely because you´ll be training for endurance and not muscle size.

Next option is to increase the volume which as I mentioned before is the number of sets, on the option before you added more reps so here you´ll be increasing the number of sets. If you are doing 3 sets of the exercise then do 4 sets, by doing 1 more set you increase the amount of work.

Another option is increasing time frequency, by training the same muscle 2 times a week you increase the overload you are making your muscle work harder.

The last option for progressive overload is to decrease rest time between sets, with resistance training the workouts are structured in sets and rests intervals, depending on the amount of weight you are lifting this rest intervals may be from 90 sec. to 3 min. instead of resting 90 sec between sets  rest 60 sec. or 45 sec. so you´ll be doing the same amount of work in less time and this requires your body to become more efficient.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

What you need to know about rep ranges

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For the last months and years I´ve seen a lot of guys and girls interested in knowing which is the best rep range they need to focus on, as many other things in training there is not a right or wrong answer and I consider all of them to be great options.

It all starts with your goal, you can use resistance training for all goals just be changing the rep range you use, it´s not the same to train for power than to train for endurance the rep ranges are as follow:

1 -4 for power

5 – 8 for strength

8 – 12 for hypertrophy

15 – < for endurance

With this you know in which rep range to work according to your goal, for muscle gain you can use strength and hypertrophy on the strength rep range you´ll be building dense muscle also called myofibrillar hypertrophy which is the one that last and with hypertrophy rep range also called sarcoplasmic hypertrophy you are able to gain size faster but it doesn´t last, if you take some time off the gym you start losing that size. This two rep ranges are the ones you can focus on more to build an aesthetic physique.

For the power and strength rep ranges you need to use compound movements which are the ones where you can lift more weight, for hypertrophy and endurance you can use compound and isolation. The endurance rep range can help you burn fat and sometimes gain some muscle, you can use all types of exercises, compound, isolation and bodyweight.

If your goal is to gain muscle mass then the best option is to focus on building dense muscle mass by focusing on the strength rep range around 5 to 7 reps using compound and bodyweight exercises and add some isolation exercises for weaker muscles using the hypertrophy rep range around 8 to 12 reps.

Getting stronger on the first 3 rep ranges specially around 5 to 12 reps by using a tool called periodization is an awesome strategy that keeps you getting stronger and gaining muscle mass, if you get stronger on the power and strength rep ranges you are able to lift more weight on the hypertrophy rep, gaining muscle is about getting stronger.

When you work on power and strength the central nervous system gets stressed a lot and it takes more time to recover so you need to consider volume and frequency when training on this 2 rep ranges, with hypertrophy and endurance the central nervous system doesn´t get the same amount of stress.

Weight loss and gaining muscle are the most common goals so strength and hypertrophy are the most used rep ranges but once you achieved your goal taking some time and maintaining it gives you the opportunity to work on the other 2 rep ranges. When you train for power you need to be really conscious and focused on form to avoid injuries, I personally don´t like to work below 5 reps, I mostly go from 5 to 7 and 8 to 12 focusing on building dense muscle with bodyweight and compound movements and sometimes I add some isolation exercises. Sometimes I use the endurance rep range with bodyweight exercises specially when I want to lose fat and I could go for 50 reps in some exercises.

All rep ranges have their space on training and they´re all great options for different goals, using all of them using periodization keeps your body guessing and making your workouts fun and challenging.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam