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Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The first thing to note is that a repetition consists of three elements - namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.

The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

You can find out more about building muscle by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

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I’m sure you have seen the numerous ‘Before and After’ physique transformation pictures in the bodybuilding and fitness magazines and on the internet. They seem to be everywhere, right? You have probably even wondered if it is really possible to make such a dramatic change in only a few short months. I had my doubts as well; that is until I became one of those people in the magazines! That’s right, I was named 18-35 year old class champion in the AST Sports Science World Championships physique transformation contest, allowing me to gain exposure in many of the fitness and bodybuilding magazines and all over the internet. How did I do it? Let me tell you first that it took much more than a “magic supplement” and a good photographer. It was the most dedicated and disciplined 13 weeks of my life, but it was all well worth it when I was able to finally succeed in building the type of body I have always dreamed of! Would you like to do the same? With the right tools, information, motivation, and dedication, you absolutely can!
Now, let me tell you right from the start that making this kind of dramatic transformation (especially in a 3-4 month time frame) is not easy at all! It takes a tremendous amount of hard work, dedication and commitment on your part. I can’t emphasize that enough so if you are not willing to put in the type of commitment necessary then it is probably not a good idea to embark on a transformation journey at this time.
However, if you are fed up with mediocre or no results and ready to get into the best shape of your life then read on, soak in the information, get motivated, get to work, and in as little as 12 weeks you can be a completely different you!

1) Have a Reason Why

Before you embark on something as dramatic as a total physique transformation you have to have a very good reason “why” you are doing this. If not, there is simply NO WAY you will stick you your plans and reach your goal. Period! The reason can be to win a physique transformation contest, a bodybuilding contest, or to make your ex’s head spin when you see him or her at your reunion. It does not matter what that reason is, only that it is important to YOU. Make sure you take the time to ask yourself exactly why you are doing this, and be sure to remind yourself of this reason(s) throughout your transformation journey.

2) Motivation

Motivation and your reason why work together synergistically. Its great to have a reason why, but its important that you generate the type of motivation necessary to make sure you follow through by doing what you are suppose to do. Motivation is the reason that we get out of bed in the morning and start our days. It is what drives us to get to the gym and work harder than the day before. Motivation is the reason that great ideas are turned into great accomplishments. Motivation is what drives us to get things done!

3) Have a Deadline

In order to make a significant physique transformation you MUST have a clear starting date and end date. Trust me on this one! You don’t necessarily have to compete in a contest, but without a clear deadline it is way to easy to get off track. Without a deadline it becomes much easier to have the piece of pizza or cheesecake at dinner. Why not? You can finish your transformation goal “a little later” than planned. You see where this is going? A firm deadline creates focus and purpose. Focus and purpose produces results!

4) Keep a Training Journal

A training journal is a very valuable tool during any health and fitness program. It allows you to accurately track your progress, but more importantly holds you personally accountable for everything you do or don’t do. If you want to make a truly outstanding physique transformation then keeping a training journal is ABSOLUTELY ESSENITAL! If you can’t discipline yourself enough to keep track of your workouts and nutrition then you can forget about making the kind of transformation that has friends and family shocked and amazed at how incredible you look. Review (or have your fitness coach or personal trainer review) your training journal on at least a weekly basis as well. This will literally force you to do what you are suppose to do because who wants to let their fitness coach read that they are not staying on track? Once you get the hang of keeping a journal it actually becomes quite enjoyable. You don’t have to stick to strictly sets, reps, and calories. Write about how you felt that day or a particular challenge you overcame. A training journal kept during a physique transformation can serve as an excellent resource for future fitness endeavors, and can also be used to motivate others to make their own transformation.

5) Controlling Calories

To make a truly amazing physique transformation you need to be very lean so that the body you have sculpted with all your hard work is not camouflaged by body fat. There are 101 different diets that will allow you to lose body fat and reach your goals, but the bottom line is that in order to lose fat you absolutely must consume less calories than you burn on average every day, every week, and every month. Carefully and honestly assessing your calorie intake, expenditure, and progress will allow you to make sure you are staying in a slight calorie deficit so that your body burns body fat as fuel.

These five tips offer a great start for your own physique transformation. There is no way I can include everything in this one article, but you can get all 27 of my best tips in my new E-Book “27 Must-Have Tips For A Complete Physique Transformation.” You can get your FREE copy by visiting http://www.completephysiquetransformation.com

© Russ Yeager’s Health and Fitness 2006 All rights reserved.
Use of this article is permitted for your newsletter, website, or other publication as long as the content is not altered including all active links.

Russ Yeager has been called a “Physique Transformation Expert.” His passion is helping others make dramatic improvements to their physiques, health, and level of life happiness. Russ is a Certified Fitness Trainer (CFT), writer, amateur bodybuilder, nutrition and fitness coach, and owner of Russ Yeager’s Health and Fitness. For more information visit http://www.russyeager.com

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Someone asked me if they could write into smart-bodybuilding and get the same advice that they would from a personal trainer? The answer is yes, and no. I give the same information that you may get from your personal trainer. But my answers to your problems will be general in nature, not specific for you the individual. A personal trainer will be able to give an answer that is more tailored to you specific needs.
Personal trainers will be able to help you in areas where working out on your own just won’t. If you are new to working out and you have the money get a personal trainer for your first month or so, I suggest that you get a personal trainer.

Some people that are already confident working out on their own still get personal trainers. The reason for more advance trainers going back to a personal trainer can be any number of things, here are just a few that you might consider.

Motivation is one of the most important value of a personal trainer for the neophyte to the gym as well as the more experience bodybuilder. In the case of the new comer a personal trainer will help to keep you on your schedule and help you reach your goals.

If you are new to exercise then a personal trainer can help you develop a beginner’s routine that is in line with your goals.

A personal trainer can help you with form and the correct working of the machines

A personal trainer can help you with break though plateaus and shorten non-progressive time in the gym.

A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths.

Many professional bodybuilders have trainers that guide them in not just how to do an exercise but also the nuances of muscle movements. More importantly a good trainer is not afraid of hurting your feeling. He/she will say when your legs chest or arms are lagging behind, or that your present diet is not what it should be. Remember your success is also his/her success so you best interest is (if he is worth a dime) also his best advertisement.

No matter what level of lifting, you can always find a very knowledge trainer that can help you re to reach higher goals.

About the Author
With over 25 years of bodybuilding experience. 15 years as a competitive bodybuilder 15 years as a personal trainer and 10 years as a trainer of competitive bodybuilders. You can tap into the years of experience of this bodybuilding savant at http://www.smart-bodybuilding.com

NOTE: You have full permission to reprint this article within your website or newsletter as long as you leave the article fully intact and include the “About The Author” resource box. Thanks!

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