SL
mulanlifts:

3 Different Rep Ranges for Strength, Hypertrophy & Endurance
There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance:
Strength training entails lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts.
Hypertrophy training, or training to build muscle, entails lifting moderate loads for moderate reps. Often, 8-12 reps is cited as the best rep range for hypertrophy. However, I contest that the 6-15 rep range is more inclusive and accurate.
Endurance training entails lifting light loads for high reps. Specifically, doing more than 15 repsper set trains muscular endurance. Doing such high repetitions places trains the muscle fibers that are resistant to fatigue under stress. In other words, you get better at doing more reps of a certain weight, as opposed to getting better at lifting a heavier weight within a lower rep range.
How Long Should I Rest Between Sets?
How long should you rest between sets? It depends largely on what type of training you’re doing? Here are the basic guidelines:
Two to four minutes of rest between sets is recommended for strength training.
One to two minutes of rest between sets is recommended for hypertrophy training.
Thirty seconds to one minute of rest between sets is recommended for endurance training.
Consider Intensity, Volume & Frequency
The number of reps and sets in your workouts should take intensity, volume and frequency into consideration.
Intensity (or load intensity) technically refers to the percentage of your one-rep max weight used on a set for any given exercise. Practically, though, you can think of intensity as the weight’s “heaviness” (i.e. how heavy it feels, not the actual weight in lbs). High intensity workouts always involve low reps, and usually involve relatively few sets. Low intensity routines are the opposite.
Volume refers to the total work (reps x sets) done in a particular workout session. High volume routines typically involve moderate to high reps and more sets per workout. Low volume routines are the opposite.
Frequency refers to how often you train a particular muscle group or exercise, per week. A high frequency routine can have lower reps and fewer sets and per workout if it involves mostly high intensity training; or it can have higher reps and more sets if the intensity is moderate to low. Low frequency routines are the opposite.
This is not my article. You can check out the who article here 

mulanlifts:

3 Different Rep Ranges for Strength, Hypertrophy & Endurance

There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance:

  • Strength training entails lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts.
  • Hypertrophy training, or training to build muscle, entails lifting moderate loads for moderate reps. Often, 8-12 reps is cited as the best rep range for hypertrophy. However, I contest that the 6-15 rep range is more inclusive and accurate.
  • Endurance training entails lifting light loads for high reps. Specifically, doing more than 15 repsper set trains muscular endurance. Doing such high repetitions places trains the muscle fibers that are resistant to fatigue under stress. In other words, you get better at doing more reps of a certain weight, as opposed to getting better at lifting a heavier weight within a lower rep range.

How Long Should I Rest Between Sets?

How long should you rest between sets? It depends largely on what type of training you’re doing? Here are the basic guidelines:

  • Two to four minutes of rest between sets is recommended for strength training.
  • One to two minutes of rest between sets is recommended for hypertrophy training.
  • Thirty seconds to one minute of rest between sets is recommended for endurance training.

Consider Intensity, Volume & Frequency

The number of reps and sets in your workouts should take intensity, volume and frequency into consideration.

  • Intensity (or load intensity) technically refers to the percentage of your one-rep max weight used on a set for any given exercise. Practically, though, you can think of intensity as the weight’s “heaviness” (i.e. how heavy it feels, not the actual weight in lbs). High intensity workouts always involve low reps, and usually involve relatively few sets. Low intensity routines are the opposite.
  • Volume refers to the total work (reps x sets) done in a particular workout session. High volume routines typically involve moderate to high reps and more sets per workout. Low volume routines are the opposite.
  • Frequency refers to how often you train a particular muscle group or exercise, per week. A high frequency routine can have lower reps and fewer sets and per workout if it involves mostly high intensity training; or it can have higher reps and more sets if the intensity is moderate to low. Low frequency routines are the opposite.

This is not my article. You can check out the who article here 

southernbarbelle:

kayleaner:

theebuffbaker:

queenofthecroutons:

nebraskaswole:

Wellp in ready for fall

theebuffbaker

My season!

I wish fall looked like this here :( it’s all just dirt.

Told someone I wanted it to be fall and they said I was nuts. Ummmmmmm….pumpkin, pretty leaves, no humidity, perfect weather, and most importantly: COLLEGE FOOTBALL (tailgates, fun, friends, beer!)? What could be better??

#yes
Day three:
I woke up with an intense headache and a stomach full of knots. I couldn’t get comfortable after I jolted awake, and I resorted to sitting in a chair with my head smushed against the backrest to keep pressure on it. I threw up twice, and then came up here to lay down in my sisters room since it’s the coldest in the house.
My mom came up and pushed on a few of my pressure points to help with my headache and then to help with my nausea, and then the cat and I took an extended nap. I feel better now that I’m awake, but I’m scared to eat anything.
I still don’t have any pain from my incisions, which is a good sign. My mom said the surgeon did a good job and I can tell. I don’t think I’ll recover very well or very fast until I can successfully keep down food for 24 hours.

Day three:
I woke up with an intense headache and a stomach full of knots. I couldn’t get comfortable after I jolted awake, and I resorted to sitting in a chair with my head smushed against the backrest to keep pressure on it. I threw up twice, and then came up here to lay down in my sisters room since it’s the coldest in the house.
My mom came up and pushed on a few of my pressure points to help with my headache and then to help with my nausea, and then the cat and I took an extended nap. I feel better now that I’m awake, but I’m scared to eat anything.
I still don’t have any pain from my incisions, which is a good sign. My mom said the surgeon did a good job and I can tell. I don’t think I’ll recover very well or very fast until I can successfully keep down food for 24 hours.

13 hours ago / 27-7 / 1 note
fit-angel-riss:

makemehealthyandsassy:

fit-angel-riss:

OH ITS BACK. HALLELUJAH! My famous (okay not famous.. Not even close 😂) #proteinicecream 😍 tonight was molten chocolate with cookie butter and half a DCC quest bar on top 😋 recipe: 10oz plain FF Greek yogurt, 15g protein powder, stevia, mix, freeze for 1.5 hours, mix/chop edges, freeze for 1-1.5 more hours! SO WORTH IT. TRUST ME. 🍦🍦🍦 Use the code “Marisa” for 20% off and free shipping on all cellucor orders!🍦🍦🍦
Cellucor ProductsCellucor Products
OHMYGOD

Yes girl 🙌

fit-angel-riss:

makemehealthyandsassy:

fit-angel-riss:

OH ITS BACK. HALLELUJAH! My famous (okay not famous.. Not even close 😂) #proteinicecream 😍 tonight was molten chocolate with cookie butter and half a DCC quest bar on top 😋 recipe: 10oz plain FF Greek yogurt, 15g protein powder, stevia, mix, freeze for 1.5 hours, mix/chop edges, freeze for 1-1.5 more hours! SO WORTH IT. TRUST ME. 🍦🍦🍦 Use the code “Marisa” for 20% off and free shipping on all cellucor orders!🍦🍦🍦

Cellucor ProductsCellucor Products

OHMYGOD

Yes girl 🙌

I wish the puppies would sit still long enough for me to get a good picture of them because they are the cutest things ever. I never knew I’d get to even meet a blood hound before I died, and here we are owning two little hound boys for the rest of their lives.
I’m giggling.

1 day ago / 26-7 / 0 notes
Waking up

My throat hurts worse than my incisions do. I had a breathing tube for anesthesia and I was told I’d have a sore throat, but this is painful.

I didn’t get the internship I interviewed for because I “didn’t have a much experience” as someone else that interviewed so now I don’t know what to do. I need to make money this semester, but that was the only job/internship that would’ve been on my time. So now I’m back to square one.

1 day ago / 26-7 / 0 notes

catazoid:

Lyalya is 99% tail and 1% cat

This makes me so happy

#cats
Surgery and what it did to me

So at the beginning of June, I had excruciating pain at the top of where my butt cheeks start toe split. I couldn’t sit down without pain and I could only comfortably lay down on my side. I tried to make a doctors appointment, but it was scheduled for two weeks later. I started doing research, and the same thing kept popping up: it was a Pilonidal cyst.

I come in to see them, hoping that they would check me out and figure out what was up. I wanted to have surgery before I left for school, and have it done with enough time to heal before band camp. When I went in, they told me that it was indeed a Pilonidal abscess, but it wasn’t a cyst since it wasn’t infected, just swollen.

Two more weeks later when it was pretty much almost gone, I met with the family medicine surgery clinic and they told me that I couldn’t have surgery until it flared up again. They put in a referral for general surgery to meet with them so that when the time came to get surgery later on I could come straight in and get it done without having to wait weeks.

Two weeks after that, I went in to meet with the general surgery people and they scheduled me for surgery to remove the pit of the cyst the following Friday. I was thrilled, since they were the only ones I’d met with that were doing something about my problem.

Today, I went in at 6:15 without having food or water since midnight to prepare for surgery. I didn’t wait long since I was the second surgery patient, and before I knew it I was brought into a room to have my vitals checked and my gown put on. I had to have an enema done, which didn’t do much for me considering I was too weak to try and poop anything out, but I tried anyways. I was then whisked away down to the surgery floor and I sat on a bed under blankets for a while all by myself.

Two guys put my IV in and started me on liquids. The anesthesiologist came by and asked what method of anesthesia I wanted and then he left. The nurse came by and asked how I was doing and then left. I didn’t see her again after that. The guy who put my IV in came back and checked on me and stayed with me for the rest of the time. My surgeon came, marked the incision areas and signed my butt. (We joked about that.) The anesthesiologist came back and started drugging me and they wheeled me to the operating room and then I was out.

I woke up and was a mixture of sleepy, hungry, and dizzy. A lady made me sit up and I instantly felt queasy. They put some anti nausea stuff in my IV but it was too late and I started throwing up (only stomach acid at this point). They wheeled me to my parents and my mom told me that when they removed the pit they were able to get in and clean out some of the track the cyst had made.

They made me sip some gingerale and nibble on a cracker but my stomach wasn’t having it. My mom helped me change and they put me in a wheelchair to take me to the car. We drove home and I was in a mix of drowsiness (I was exhausted and extremely sleepy since I got up at 5) and dehydration/empty stomach problems. My dad helped me upstairs and I slept for three hours. When I woke up my mom made me sit up to drink some water but I almost immediately started vomiting again. I laid back down after about 45 minutes and talked to Sean for a while about what went down this morning.

End result: I’m still very tired, but I stopped throwing up after I laid back down. I’ve kept down some water and I don’t have any pain from the surgery (yet). Hopefully I’ll be able to keep down some peanut butter and get another long nap in before tonight if the puppies ever stop barking and yelling.

2 days ago / 25-7 / 4 notes

not all those who wander are lost -j.r.r. tolkien

not all those who wander are lost -j.r.r. tolkien

War must be, while we defend our lives against a destroyer who would devour all; but I do not love the bright sword for its sharpness, nor the arrow for its swiftness, nor the warrior for his glory. I love only that which they defend

thebanegrimm:

building-an-unstoppable-fist:

noctom-poetom:

kitd-fohs:

salmonslushie:

i saw this on one of those strange little picture slideshow websites so i decided to post it ;) have fun kids

I have found heaven and it’s full of liquor

This is how adults play games lol

im really feelin that sexual jenga and the fucking alcohol chess.

I have my version of the jenga game it’s awesomes