Why we Do Repetitions
We all know what one rep is right? Well just in case it’s one complete contraction of a particular muscle. So if the arm is straight and you bend it 90 degrees that counts as one rep. You have just contracted the Bicep muscle one time. The purpose of doing reps is to tire and actually “tear” the muscle, whichever muscle you are targeting. Now the “experts” will tell you that in order to get the maximum benefit, you must tear this muscle repeatedly, by doing multiple set of reps, usually a set consists of 12 reps.
The “experts” will tell you in order to get the most out of you workout you have to do tear the muscle multiple times by doing multiple sets of 12 reps. This if false, you only have to exhaust the muscle to the point of tearing muscle fiber once, doing it multiple times is a waste of time.
One Set of 12
A set should consist of between 8 and 12 reps. You adjust the weight so that you can do at least 8 reps but know more than 12. Your body position and posture should be set to the machines specifications and the slower you can do one rep the better. There is a style of doing reps called super slow but I find trying doing one rep every 20 seconds just to boring, 10 seconds a rep is just about perfect. The goal is to achieve muscle exhaustion not doing more than 12 reps. If you able to do more than 12 than add weight if you can’t do 8 reps than lower the weight. It’s that simple.
Move From Machine to Machine
The nice thing about using machine weight systems is that they allow you to excersize different muscle groups by simply changing you grip. So for a basic bicep machine there are three different grips and you do one set for each grip.You than move to the next machine adjust it to you specifications (shouldn’t take 30 to 60 seconds to adjust) and do a set for each hand position. Most Gyms have what is known as a speed line where they have between 10 to 12 machines designed to work out every major muscle group of the upper body. The object is to move from one machine to another working out 16 different upper body muscle groups give or take.
Total Body Workout
The lower body can be worked out using 5 or 6 machines same procedure and you finished. One set between 8 to 12 reps timing as perfect form you can maintain and going as slow as you can tolerate. Now you might read this and think to yourself that Dave is crazy and this doesn’t sound right. So let me share a story of when my thirty year old stepson came to visit and thought he’d like to work out with the old man. Using the weights that I was using he not only struggled to do the reps but he threw up after only doing 8 machines. so, before you scoff that this can’t possible be enough let me assure you it’s plenty.
Now obviously in subsequent articles I’ll be getting into specifics, about machines and postures and some fantastic tech gadgets they’ve developed over the last few years, if you like to track and monitor you progress, but I wanted to give you an overview of what I’ve found that works. Doing this routine three times a week or every other day (know more) will start getting you muscle tone, within third days, and you won’t believe the difference in the way you feel in ninety days.
As always, thanks for visiting. Dave