The 1,000 rep challenge consists of doing 10 repetitions each of 10 different exercises. Each full round of exercises is then repeated 10 times, at which point you've completed 1,000 repetitions in all (10x10x10). As suggested by Three Healthy Mommas:4 ...
If you've read my previous articles you'll know that when it comes to muscle growth, I lean towards time under tension and adequate rest periods as being the culprit to eliciting muscle growth for bodybuilders.
The Repetition - The Best Rep for the Best Results
Written by Jim Brewster ...
by Nick Nilsson
Do Any of These Styles Describe You?
1-RM Tests (Repetition maximum tests)
purpose: to measure maximum strength of various muscle and muscle groups.
procedure: One repetition maximum tests (1-RM) is a popular method of measuring isotonic muscle strength.
Third set: 1 x 8 ~s:
Now, we're starting to get into heavier weight but at this stage you shouldn't be anywhere near your maximum. Yep, you shouldn't be approaching failure or having a super hard time with this set. Now, you may be thinking, Â"What's the point?
After you have warmed up by using a light weight for 12 or 20 reps, choose a weight for your next set that will challenge you for your goal number of ~s.
The word reps is a shortening of ~s. A ~ is one complete movement of an exercise. This must be a complete range of motion of the exercise and must be performed correclty. When you deal with the word reps, you will come across strict and forced reps as well.
The purpose of a ~ is to create tension in the muscle through a full range of motion, that when repeated throughout a set, would fatigue a muscle. Also you must minimize momentum by performing each ~ slowly and with control.
Targets: chest, biceps, shoulders, and abs
Grab a pair of dumbbells and sit with your knees bent, feet flat on the floor (knees and ankles touching).
~ One complete movement of an exercise.
Rep Out Repeat the same movement over and over until you are unable to do anymore.
Reps Abbreviation for ~S.
Start off in a push up position on the floor with your arms fully extended at shoulder width and keeping your body straight.
Slowly descend to the ground by flexing through your elbows, lowering your chest towards the ground until you feel a tension in your chest.
~ or "Rep" - A single movement, as in doing one squat. This is going down and then going back up. For toning, strength and endurance, do more reps at a lower weight.
Set - A number of ~s of a movement, such as an arm curl or a squat. A set may have 8 reps, for example.
~s: 8 to 12 lifts are considered a set. Do 1 to 3 sets, allowing 30 to 60 seconds of rest between sets.
Speed: 3 seconds to lift, 1- or 2-second pause, 4 seconds to lower. Remember to breathe.
Speed of ~, cadence, or time under tension
Tempo Training Shorthand (seconds) ...
~ Maximum (1RP) - Similar to absolute strength, the maximum you can lift in one go.
Slow Twitch - Muscle cells that contract slowly and are resistant to fatigue. Good for long distance running or swimming.
~s: Strength vs. Endurance
One of the most prevalent exercise myths/misconceptions says doing a high rep/low weight workout makes you toned while doing a low rep/high weight workout makes you muscular.
~ (rep) - The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower a weight 10 times before set-ting the weight down, you have completed 10 "reps" in one set.
One complete execution of an exercise, often used in strength / weight training.
Also known as rep.
~- The number of times an exercise is repeated within a single exercise “set.'
Resistance training- See “Strength training' ...
Each individual count of an exercise that is performed. Series of ~s called "sets" are performed on each exercise in your training program.
~ The act of repeating an action/movement.
Resting Heart Rate A measure of heat beats per minute when the body is completely at rest, such as in the morning right out of bed.
~ - The number of times you perform a certain movement to complete a set. More commonly abbreviated to 'rep,' the quantity represents the desired adaptation and determines the amount of rest you will require.
One ~ Maximum (1RM) The maximum amount of weight with which you are able to complete one full ~ of a given exercise.
Goal ~s: The number of planned ~s designated to perform during an exercise session.
Goal Setting: A plan or strategy for causing a behavioral change.
Do 15 ~s per Side
As you move through this exercise, you should take care that you exercise both sides of your body equally. To achieve this, start out with 15 ~s of this exercise per side.
Total ~ Method
This method may be done with any type of strength training exercise, be it barbells, dumbbells, kettlebells or machines. But today we are going to look at its application to bodyweight training.
Load - ~ Relationship
The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of ~s (rounded up) to failure is as follows: ...
Longer ~s, which are run quickly with a short recovery, involve the lactate system (burning legs syndrome).
Consistent steady running, strides and recovery stages, involve the oxygen system (you can talk during these sections).
Forced repetitions -- Assistance to perform additional ~s of an exercise when muscles can no longer complete movement on their own.
~s: Perform 3-5 for each stretch
Stretch slowly and smoothly; Never bounce
Maintain normal breathing during each movement
Focus attention on muscle being stretched; try to limit movement in other body parts
Feel the stretch, but don't strain by stretching too far ...
~s can be reasonably high as the nature of some exercises means there can be up to 20 seconds between efforts - for example when a medicine ball has to be retrieved. A set should stop however, the moment the speed and quality of movement can no longer be maintained.
~ or "rep" - One complete exercise that includes both concentric and eccentric movements. (A single movement, as in doing one squat. This is going down and then going back up.) For toning, strength and endurance, do more reps at a lower weight.
Do ~s of abdominal crunches (modified sit-ups), side-lying leg lifts, and squats.
Do different kinds of lunges; they're great for building large muscle groups in the lower body.
High-~ resistance training may be technically less intense than using heavier weight, but it won't feel like it. This kind of training induces a wicked pump, and you may be very sore as your body adapts to the training.
While ~ is key, one must never compromise on form. Reps should be in the ratio of 12:10:6, offers Verma. His meter to decide on weights is this: If you can do 15 at one go, it's too light. If you can't do more than two or three, it's too heavy.
*RPE (Ratings of Perceived Exertion) is a scale used to monitor intensity based on the exerciser’s perception of intensity. The scale ranges from 6-20: 6=no exertion, 13-14=somewhat hard, 15-16=hard, 17-18=very hard, 19=extremely hard, 20=maximal exertion.
Higher ~ during weight lifting sessions stimulate the slow twitch muscle fibers and promote muscle endurance. Lower ~s during weight training (at a higher intensity) activate the fast twitch muscle fibers and increase strength and muscle size.
*Do 10 ~s
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.
Do the ~s in a slow, continuous and controlled manner and remember to breathe out as you perform the contraction and breathe in as you go back to the starting position.
As you get more advanced, you can add an extra set to the routine above.
Forced repetitions are a popular method for adding intensity to a resistance training program. Forced repetitions are ~s performed after a person has gone to failure. This type of training requires the assistance of a trainer (or workout partner).
Do four ~s.
Rest for three minutes.
Increase the weight by 5% and do three reps.
The high ~s in the sets will not build muscle mass but will tighten up the muscles in your arms.
Losing the fat is going to be a result of cardiovascular exercise and nutrition. There is advice on cardio exercises on the same page as the arm exercises but you can also visit: ...
excessive ~. Learn new passages slowly and gradually increase the tempo as the
muscles become conditioned to requirements. Demanding that newly learned music be
played quickly and perfectly is an unrealistic expectation which can lead to injury.
Do Lower ~s
Once you've learn proper technique and form, then it's time to include lower ~ into your routine. Lowering your reps means you need to lift heavier weights, which will help you gain more strength. How many reps should you do?
How many ~s
Repeated stretching in one session of static stretching has been looked at in animal studies. (6) 80% of the changes in a muscle length with stretching occurred with the first four ~s. Most of the lengthening resulting from the first stretch ...
Perform 8-12 ~s of each exercise (resulting in failure at the last rep)
Work up to four to six complete circuits.
Quadriceps (Upper leg), Hamstrings ...
The number of ~s chosen for each exercise depends on the amount of resistance (weight) you're using. Maximum resistance is the most weight you can lift with proper form one time.
Perform 10 ~s of jackknives. Lie flat on your back with your legs straight out together and your arms extended on the floor above your head. Raise your upper and lower body simultaneously, extending hands to feet. Concentrate on using your abdominal to raise your upper and lower body.
Doing your one-~ max may make you feel like a big man, but if your goal is not looking like one, then you're better off pumping out more reps.
Read with ~. Take four or five pages from a good book, and read these same pages every day for a week before going on to the next four or five pages. Read them more than once, if you have the time, but at least once a day. Just before going to sleep at night is an ideal time.
Perform: 8 ~s to the right. Switch and repeat 8 ~s to the left.
Targets core muscles, glutes and legs ...
Performing high ~ exercises with light weights stimulates type IIa fibers to act more like type I fibers and take up an endurance type role. Performing less ~s with a heavier load stimulates the type IIa fibers to take on an explosive movement role and act more like type IIb fibers.
Use the set and ~ method for best results (Example: 15-15-30 = 1 set). Work muscles with strong intensity, and elevate the heart rate to goal fitness level.
recovery rep, ~ a single complete performance of a movement, normally including both the concentric (working against resistance) and eccentric (allowing the weight to move in the direction it would if you let go) phases, so that at the end of one rep, ...
No wonder cats and dogs are always stretching. It relieves the body of unwanted tension and liberates the spine and joints.
Purpose: To stretch the back
Target Muscles: The latissumus dorsi
~s: Stretch twice on each side, hold for 30 seconds each ...
Slowly increase ~s.
For strength training to be effective, the muscles have to work. Start by performing the exercises in sets of 8 or 12 ~s and then increase as your stamina improves.
~ or "Rep": This refers to the number of times you perform an exercise during a set.
Warm up: This is the act of preparing your body for the stress of exercise. Warm-up movements increase blood flow, which in turn heats up muscles and joints.
Abbreviation for ~s. One complete exercise that includes both concentric and eccentric movements.
Resting Heart Rate ...
Scoring: More ~s done in one minute means a greater amount of muscle endurance.
TELL US: How are you keeping your family fit? Share your suggestions below. (Note: Mobile users won't be able to comment.) ...
Rep - Short of ~, one complete cycle of an exercise. Example: One Rep of a push-up would be both lowering yourself down and then pushing back-up.
Lock Out - Partial ~ of an exercise by pushing the weight through only last few inches of movement.
Lower Abs - Abbreviation for abdominal muscles below the navel. Max- Maximum effort for one ~ of an exercise.
Reps: Short for ~s, which involves the repeated movement of one complete exercise.
Perform sets of 3 with 16 ~s in each.
Another exercise that can be performed in the same stance is by standing with the weight equally distributed on both legs and holding onto the bar in front.
The exercise regimens looked like this: In the cardio-first group, they did 30 minutes of cardio on a stationary bike at 75% of maximal heart rate followed by three sets of eight ~s at 75% of one-~ maximum (1RM) in four strength exercises.
Try doing ten ~s each day.
Sore shoulder. Swimmers, tennis players, weight lifters, and others who repeatedly raise their arms over their heads often feel pain in the front or side of a shoulder.
Return to the starting position and repeat 8-12 ~s. Rest and repeat according to your specific goals/abilities. It's not necessary to bring the bar to your chest when using an overhand grip.
Start with 10 ~s of smith machine squats, or 45 degree leg presses. Immediately follow with 10 ~s of leg extensions. Then go right into 10 ~s of lunges or reverse lunges (bodyweight only). By this point your legs will be burning and feel like jello.
Exercises in an exercise program are organized by ‘set’ and number of ‘~s.
You've heard it several times: "10-12 ~s", "Squats!" "4-6 weeks!?" This time is different. You're reading this article because you are interested in running better.
The number of ~s you do and the weight you use is dependent on your goals and the phase of training you're in.
To do all the ~s of all exercises in the following would take at least 30 minutes. It is encouraged to try all the stretches and then decide what works best for you. You may choose to do only a few exercises that seem most helpful for your back condition.
Doing some girly program where you do a huge number of ~s with tiny weights won't do you much good (including if you are, in fact, a girl). To stimulate muscle growth at the expense of just carrying fat around, you have to place a substantial load on the muscle.
Body builders usually do more sets and ~s of exercises and more exercises per body part than weight lifters or strength athletes. Their goal is to build large, defined, symmetrical muscles.
Don't go overboard with performing loads of ~s. Rather than trying to achieve 5 x 100 crunches per exercise, hold for a count of 2-3, each rep you perform using 3 sets (per exercise) x 15-25 burning reps. This will help you reach better results.
Change your weight as well as the number of ~s performed. If you normally do 12-15 ~s then increase the weight and do 6-8. The key is to challenge your muscles in a new way.
Start with 3 ~s of 3 to 5 minutes strong, and the same mild weather between ~s. Use a hard to gain power development and increases a couple of reps every week or time of the same (5 to 6 minutes). Repeat twice a week.
Perform three sets of 8-10 ~s (or reps) of each exercise, starting out with a light weight to warm up and increasing the weight slightly with the second and third sets.
For this scheme, you'll need to know (roughly) your 1 ~ maximum for whatever exercise you are performing. I'd recommend low balling this figure a bit. If you know you could bench 300 lbs.
The maximum amount of weight you can lift during one ~. In other words, it's the maximum resistance your muscles can overcome in one ~. However, the body's receptors constantly prevent the body's muscles from reaching this level of exertion.
Muscle memory is the process of learning and improving motor skills through practice and ~. It doesn't really happen in the muscles, but in the brain, which is why it is also called motor learning.
Rest; then repeat another set of 8 to 15 ~s on each side.
Sit in chair, near front edge.
Feet flat on floor; keep feet even with shoulders.
Raise one arm straight toward ceiling.
Support this arm, below elbow, with other hand.
- 10 ~s at heavy resistance
- 3 sets of each exercise
- 1 min rest intervals
- Consume both carbohydrates and protein before and after workouts.
Start out with 1 set of 10 to 15 ~s eventually building up to 3 sets of 10 to 15 ~s using weights that make your muscles feel fatigued when you get to the end of each set. When the exercise becomes too easy, add more weight or another set.
Flat Chest Press ...
If you are a beginner or if this is hard for you do 10 ~s for one set and gradually work your way to the recommended amount of ~s.
Be sure to consult your physician before starting any new exercise programm.
Want more abdominal training exercises to add to your abs workout?
i use a weight with which 15 ~s will be about my limit, but I train to failure, so if during a particular workout I hit 15 and still have something left, I'll continue until a full rep is impossible. I employ the failure principle with all my biceps exercises.
Bi Law Two ...
A basic recommendation from the American College of Sports Medicine is to train a minimum of two times per week, doing 8 - 12 ~s per set of 8 - 10 exercises targeting major muscle groups. Safety precautions must be followed for the exercising diabetic.
Remember to use enough weight so that you can not do more than 12 ~s in any one set - once again, you will NOT get big!!!! Too light weights is just a complete waste of your time - muscles will not tone if they are not challenged by resistance - NOT mere ~.
The number of ~s will depend on your injury or strengthening aims and stage of rehabilitation. As a guide most trainers would recommend starting at one set of 8 reps daily increasing to 3 sets of 10 to 15 reps before increasing the resistance. Always seek professional advice if unsure.
Relax for 30 seconds, hanging your heel off the edge and down to stretch. Do another 25 ~s, this time with your toes pointed in toward each other. Repeat the rest and stretch. Finally, do another 25 ~s with your toes pointed out and away from each other.
At the top of the motion, squeeze the life out of your biceps and then slowly descend to the bottom of the movement. That is a ~ barbell curl. At the top of the motion, squeeze the life out of your biceps and then slowly descend to the bottom of the movement. That is a ~ ...
The researchers measured the activity of the three shoulders muscles while the subjects performed 5 ~s at 80 percent of their one-~ maximum in each of the standing barbell press, seated barbell press, standing dumbbell press and seated dumbbell press.
The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasize numerous ~s in a single direction, Pilates exercises are performed with very few, but extremely precise, ~s in several planes of motion.
It’s long been female gym folklore that to get lean you do high ~s with a light load to “tone and shape,' while at the same time telling those looking to get bigger that they need to lift heavy. Let’s look at a few misconceptions around this advice.
Obviously, you can increase or decrease sets and ~s based on your own personal fitness level, goals, and time constraints. Best of all, these exercises can be performed just about anywhere.
As with any muscle group, it is best to experiment with ~ ranges to find the best workout for your body.
 External links
Seated and Standing calf raises
Calf Raise Exercise Description ...
Just as a bodybuilder would not begin his first strength-training session with excessive weight or ~s, it is important for those wishing to improve cardiovascular endurance to avoid working the heart too hard, too soon. Click here to learn about cardio conditioning.
The method of overloading the muscles shouldn't just consist of lifting weights, but also using resistances that are increasingly difficult and 'repping it out' until you can't complete another full ~. We'll get into the weight training side of things a little later in this article.
Lateral Hops Stand on one foot and hop side to side over a line for one ~.
10 reps each
See also: What is the meaning of Exercise, Muscle, Fitness, Strength, Workout?