High Rep Training

There is a lot of debate among bodybuilders as to which regime is more beneficial:

1. High Reps with Light Weights
2. Low Reps with Heavy Weights

After reading Muscle Factor Training A New Paradigm I have come to the conclusion that the best regime is probably one which incorporates both styles of training in a single session just like the author of the article suggests.

By performing two sets of Low Reps with Heavy Weights followed by two sets of High Reps with Light Weights, you will see the best results when it comes to strength and endurance increase as opposed to if you only stick to one of the above training techniques.

The saying that Low Reps build strength and High Reps build endurance is true

 

If you go through the research presented in the above mentioned article, you will come to learn that what most strength coaches have advocated - namely that Low Reps with Heavy Weights build strength while High Reps with Light Weights build endurance - is true.

You need to understand that while this is true, it does not mean that training with Light Weights at High Reps only builds endurance and there are no strength gains. Those who claim that High Reps with light weights build endurance also claim that this decreases strength.

On the contrary, you will see strength gains even when you train with Light Weights with High reps.

You do not lose any strength when you train with Light Weights and High Reps. You build endurance and strength even though the strength gains are not near as much as with Heavy Weights and Low Reps.

High Reps with Low Weights for adults

While the young will benefit most by following a combination of High Rep and Low Rep training, as mentioned at the beginning of the article, old age woman and men can build strength safely by following a High Rep with Light Weight routine.

Chances of injury are high in the elderly. If they use Light Weights and churn out many reps, they can minimize the risk of injury while building strength.

High Repetitions of a given exercise with Light Weights is also the way to rehabilitate a joint after injury.

High Reps and Low Reps for maximum strength and endurance

If you are a healthy, young individual looking to maximize strength and endurance results, then you need to do High Reps and Low Reps in a single training session.

Take for example the squat. If you want to build strength and endurance then you would first do two sets of squats with a weight you can lift 6-12 times.

Then you would choose a weight you can squat with 20 times and do 20 squats.

Finally, you would finish your routine by lowering the weight to the extent that you can do 40 squats. You would do the 40 squats and would have successfully incorporated both High Reps with a Light Weight and Low Reps with a Heavy Weight in a single training session to extract maximum results for strength and endurance.

Why does a combination of High Reps and Low Reps work best

To answer that question I suggest you read the article Muscle Factor Model How muscles function during and adapt to training.

The author goes into detail to explain the importance of activating your weak, moderate, strong, and strongest muscle fibers. He explains the physiology behind the Muscle Factor Model to help you better understand why combining High Rep and Low Rep Training in a single session works best.

But if you are lazy like me and do not care to understand the physiology behind this phenomenon, you can simply take the fact that research shows that combining High Rep with Light Weights and Low Reps with Heavy Weights in a single session works best, and get building your strength and endurance! 

How to make money online for free

You can make money online in many ways. However, the easiest way to do so is to pick a subject, become an expert in it, and then prove to the people that you are the man (or woman) to go to when someone needs information about the subject.

From there you can sell products which pertain to the subject, allow advertisers to post ads on your blog for money, or offer consultation on the subject for a price.

Choose a subject

The first thing you will need to do is choose a subject. If a subject is in existence, then that means that there are people interested in it. Keeping this fact in mind, I personally believe you can choose any subject, but it is wise to choose one which turns you on.

A subject which excites you.

This is important because you will be spending time learning and then teaching others about this subject. Unless you are passionate about the subject, you will not be able to remain persistent. You will call of things before they ever had time to take off.

Become an expert in your chosen subject 

After choosing a subject you want to become an expert in, the next step is to master the subject. The best thing to do is to master it to the point where you stand out from the rest of the people who write about the subject.

Let's face it. Any and every subject will have people writing about it. Your goal should be to stand out as the expert with unmatched expertise in the subject.

Convince people you are the expert on the subject

Once you have become an expert in your chosen subject, you job, now, is to convince your audience that you are the expert. To do so you will have to convey your knowledge in an easy to understand yet professional manner.

Build a blog for yourself on your subject

The easiest way to stand out as an expert is to build a blog. This can be an ordinary text blog filled with articles which provide people with useful information.

Or you could make it a video blog where you post videos which contain the information your audience is looking for.

You could also put up podcasts if you do not like to make videos or write but find it easier to speak on your subject.

Finally, you could do a combination of the above to really get people interested.

Sell products, advertisement space, or offer consultation

Once you have established yourself as an expert on the subject, you can now make money. You can make money by offering advertisement space on your blog to advertisers. Since you will have a large audience, advertisers will flock to you and offer you big bucks to display their advertisements.

This is not a recommended approach but an easy one which many follow.

The smarter thing to do would be to write ebooks or make instructional videos of premium quality and sell them to your audience. The free information you provided on your blog was to establish yourself as an expert and build an audience while your premium information products such as your ebooks will earn you money from your trusted audience.

In addition to the above, you could also offer paid consultation service on your subject.

The concept of becoming an expert on a subject and then making money is no different from becoming a teacher. The concept is the same. You earning money by means of teaching a subject which you are an expert in. It is similar to public speaking in return for money.

The only difference is the medium. You are using the Internet which provides you with a much larger reach and more potential to earn money then a simple teacher who is limited to his or her school. Your school is the entire world.

Be different Be Radical

They tell you that if you want to start a blog you should blog about a specific topic.

But what if you are like me? A person who just can't stick to one thing in life. Maybe I have Adult Attention Deficit Syndrome. Or maybe I am a flawed genius.

Whatever the case, I do know that I cannot stick to one topic. Call me a jack of all trades, master of none.

But I, for one, enjoy whatever I do in life. So, let's break the rules and write about whatever makes me comfortable. Perhaps you will learn a thing or two from my blog. Or it will just end up being one of the 100s of blogs which pollute the web.

But one thing is for sure. You will not find only talk about one topic or niche, as they say, on this blog.

-The Mentor.