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Weighted Ab Exercises: 3 Simple Movements
When people start their fitness journey, getting well-developed abs is usually one of the main goals. I was no different. Looking back, I used to do a ton of crunches in the hopes of getting ripped abs. But I did all of this without putting enough thought into my...
Training Frequency: What is the best workout split?
In the past two articles, we have looked into training volume and intensity. Based on these articles, we now know that most people should train every muscle group with about 10-20 sets per week in a 5-15 rep range. If you get this right, you will experience...
Training Intensity: Best Rep Range For Muscle Growth
Introduction In the previous blog post, we've looked into training volume and muscle growth. The main takeaway was that training every muscle group with about 10-20 sets per week is a good starting point for muscle growth. But as you can imagine, just how many plain...
Weighted Ab Exercises: 3 Simple Movements
When people start their fitness journey, getting well-developed abs is usually one of the main goals. I was no different. Looking back, I used to do a ton of crunches in the hopes of getting ripped abs. But I did all of this without putting enough thought into my...
Training Frequency: What is the best workout split?
In the past two articles, we have looked into training volume and intensity. Based on these articles, we now know that most people should train every muscle group with about 10-20 sets per week in a 5-15 rep range. If you get this right, you will experience...
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![🔊 Rep Ranges & Muscle Growth
Lower repetitions with heavier weights are good for gaining strength. While higher repetitions with lighter weights are good for muscle endurance. But when muscle growth is the goal, things tend to become more confusing. Swipe left on the post above for more details on muscle growth and rep ranges!
You may have heard that 8-12 repetitions per set is the best rep range for muscle growth. But if we look at the research, we see that a wide variety of rep ranges work for gaining muscle [1, 2]. For instance, 1 study compared lifting with 8-12 repetitions or 25-35 repetitions per set [3]. Both groups trained to muscle failure and it was found that muscle growth was similar. This is encouraging because it shows that even if you train at home with light weights, you can still gain muscle if you challenge yourself.
It's also worth mentioning efficiency. If you perform 20+ reps close to failure every set, your sets will take a long time and be fatiguing. Whereas if you train only with 5 or fewer reps per set, every set is demanding and places more stress on the joints. That's why I like using the general guideline of training within a 5-15 rep range. About 5-10 reps per set on compound movements and 10-15 reps per set on isolation lifts. You will have efficient working sets but still can train in a variety of rep ranges.
📚 On the last slide of this post, you can find a summary and references to the studies mentioned!](https://www.iwannaburnfat.com/wp-content/plugins/instagram-feed-pro/img/placeholder.png)
🔊 Rep Ranges & Muscle Growth
Lower repetitions with heavier weights are good for gaining strength. While higher repetitions with lighter weights are good for muscle endurance. But when muscle growth is the goal, things tend to become more confusing. Swipe left on the post above for more details on muscle growth and rep ranges!
You may have heard that 8-12 repetitions per set is the best rep range for muscle growth. But if we look at the research, we see that a wide variety of rep ranges work for gaining muscle [1, 2]. For instance, 1 study compared lifting with 8-12 repetitions or 25-35 repetitions per set [3]. Both groups trained to muscle failure and it was found that muscle growth was similar. This is encouraging because it shows that even if you train at home with light weights, you can still gain muscle if you challenge yourself.
It's also worth mentioning efficiency. If you perform 20+ reps close to failure every set, your sets will take a long time and be fatiguing. Whereas if you train only with 5 or fewer reps per set, every set is demanding and places more stress on the joints. That's why I like using the general guideline of training within a 5-15 rep range. About 5-10 reps per set on compound movements and 10-15 reps per set on isolation lifts. You will have efficient working sets but still can train in a variety of rep ranges.
📚 On the last slide of this post, you can find a summary and references to the studies mentioned!
🍑 Do you struggle with feeling your glutes during the Hip Thrusts?
First, consider your feet positioning. If you keep your feet too far back, you might feel the quadriceps more. While if your feet are too far forward, the hamstrings are under more stress. Aim to keep your lower leg perpendicular to the floor when you are in the top position of a hip thrust, for more glute engagement.
Secondly, keep your chin tucked during the hip thrust. Leaning back with your head will often result in your back rounding as you perform the hip thrust, this can cause more back discomfort. So aim to keep your chin tucked to keep your core tight and train the glutes harder.
The best way to increase fat loss progress is not through a "fat-burning" pill or powder. Instead, here are 3 science-based ways you can actually push your fat loss progress forward.
⏰ PROPER SLEEP: A 2010 study investigated the effects of sleep on body composition while maintaining a calorie deficit [1]. The researchers found that sleeping 8 hours per day results in more fat loss and muscle preservation when compared to sleeping only about 5 hours per day. A 2018 study supports these findings [2].
🚶♂️ WALKING: Another 2017 study found that walking an extra 2.5hrs/week while maintaining a calorie deficit, boosts fat loss progress by 20% [3]. This makes sense, frequent walks increase your daily expenditure, resulting in a larger calorie deficit.
💪🏼 BUILD MUSCLE: Muscle is metabolically active tissue. For every kilogram of muscle you build, your body burns roughly 13 extra calories [4]. While this is not a huge amount of extra calorie burn, the increase in your resting metabolic rate does add up over time.
📚 Scientific references:
1. 20921542
2. 29438540
3. 28794207
4. 11224660
🔑 Do you want to lose fat or do you want to lose weight? Because there is a difference between the two!
By simply doing lots of cardio and restricing your calories, you can lose weight quickly. But this oftentimes does not result in the type of progress people are looking for.
Most people want to get leaner, while at least maintaining muscle. This requires you to have a more gradual weight loss rate, lift some weights, and pay attention to your protein intake [1].
For most people, eating at least 1.6g or per kilogram of your bodyweight in protein is a good aim [2]. Also, make sure lifting weights is your main form of activity to promote muscle retention [3].
You can still sprinkle some cardio on top of your approach for extra calorie-burn.
📚 Scientific References:
1. 19927027
2. 28698222
3. 10487375
⚡2 simple tips to improve your shoulder press.
First, instead of sitting all the way upright, set the bench at a slight incline of about 70-80 degrees. Secondly, instead of having the elbows flared back, keep your elbows slightly tucked in.
The muscle fibers of your front deltoids run diagonally up on the front side of your shoulder. So by leaning back slightly and keeping the elbows tucked, your front deltoids are placed in a more advantageous position to contract.
⚡Important Reminder
Training does much more than just building your muscles or burn calories. Here are some science-based health benefits of lifting weights:
Reduce anxiety & stress [1]
Improve bone health [2]
Increased cognitive function [3]
Better sleep quality [4]
Lower risk of heart disease [5]
These are just a handful of benefits you get from a consistent lifting routine. So lift some weights, your future self will thank you for it.
📚 Scientific References (PMID):
1. 28819746
2. 16637874
3. 20101012
4. 28919335
5. 31104484