Today's Tip

Submitted by teamword on Thu, 04/09/2009 - 12:00am.
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From Journey To Freedom Founder and trainer Scott Reall:
When doing strength training, our goal is to build lean muscle mass. A common question is this: How much weight should I lift and how many repetitions should I use? The most widely excepted rep range to build muscle mass is somewhere between 8-12 repetitions.  If I am going to do a set of 12 repetitions—I need to be lifting an amount of weight that I can barely get that 12th rep done. If I say I am going to do 12 reps this set and I could have done five more—then the weight is too light and my muscles have not gotten the maximum out of that. They key is what we call reaching failure: however many sets you do—it is the amount of reps that is the most important. If I am going to do 10 reps, it needs to be tough by 10. That way I recruit the majority of the muscle fibers of that muscle group that I am trying to strengthen.

30lbs to go

Submitted by kevloh1974 on Thu, 05/14/2009 - 10:43am.

Hey mike I started this 90 in 09 with you at the begining of the year. I put in a comment on this site when I started. Well good news I have lost 60 pounds so far!!!!! thats right 60. I started at 333 and today I am at 273. Thank you so much for starting this. Just to let you know I am also thankful for my church family who every week keeps encouraging me. I told them what I was going to do with the hope that they would keep asking me where I am at. I feel great!!!!! My blood pressure used to be 180's over 100's this week it was 137 over 88. I am beating my addiction with the help of my Lord Jesus Christ. ALL THINGS ARE POSSIBLE!!!!!! only 30 pounds left.

Kevin