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#RepostSave performance_fitness14 with THE "HYPERTROPHY RANGE" MYTH It's often believed that 6-12 reps is what you should be aiming for if your goal is to build muscle mass?. If your goal was to get stronger, you should perform 1-5 reps, but that wouldn't cause muscle growth. And anything above 15 reps would just mean endurance, right? FALSE❌ This is an old school thought that hasn't been supported by science. In 2014 Dr. Schoenfeld et al ?‍? showed that when total volume was equated, rep range didn't affect muscle growth at all. In any case, the low rep group had gained more strength than the high rep group, even when muscle hypertrophy was the same. Schoenfeld himself did a review of 13 different studies ? on the same year to prove that highier reps (%50 of 1RM) where indeed useful for building muscle aswell, which debunks the myth that higher reps just cause an endurance adaptation and are not useful for building muscle. . Then, why the "Hypertrophy Range"? ? This became popular for the simple reason that this rep range allows for a good balance of volume and intensity, which means that it doesn't take much sets to get sufficient volume in to stimulate hypertrophy (as if you were to do your volume with sets of 3 reps), but it also requires decent intensity (weight) were you will be stimulating strength aswell. The issue is that this has been missleading for people who want to achieve more than one goal, like size and strength, leading people to believe that if you do 10 sets of 3 reps isn't going to cause muscle growth, when in fact it causes as much muscle growth as 3 sets of 10. . I'd even say that is more beneficial ? to get your volume through low reps and heavier weight, since it not only produces optimal hypertrophy, but it also stimulates your nervous system to a much larger extent, allowing you to become stronger, powerful and more athletic. #fitnessmotivation #fitnessfreak #fitnessmodel #indianfitnessmodel #mumbaifitness #fitnesstransformation #fitindia #fitnessjourney #fitnesscoach #fatlossguide #aesthetics #tranformation #mensphysique #bodybuilding #fitnesslifestyle #pushpullgrind #india #mumbai #shredded #fitnessaddict #instafit #fatloss

0 0 Nov 24, 2017

Foam rolling and stretching are one of the most important aspects of our overall health. But something alot of people dont touch on is the order in which we do these to optimize benefits. When you're focusing on increasing flexibility and range of motion, before you stretch, think of foam rolling as basically priming your muscle for stretching. • Foam rolling will help relieve any built up tension in your muscles so when you go into your static stretching, you will have already released excess tightness, therefore you will benefit more by getting deeper into your stretch. Just as we warm our muscles up before we train, its just as important to warm them up or get ready for stretching. Its important to prepare our body properly whether its before training, stretching, playing sports etc to make sure it is functioning in the most efficient way for performance and also just every day tasks. #fitness #fitnesslifestyle #treatyourbodyright #flexibility #training #foamrolling #myofascialrelease #foodforthought #instafit #fitfam #personaltrainer #groupfitnessinstructor #worklife #trainerlife #performance #functionality #efficiency #rangeofmotion

1 0 Nov 24, 2017

Wie schon viele mitbekommen haben, war ich gestern in unserer Zeitung 😊 Hab im Vergleich zur ersten Meisterschaft viel positives Feedback bekommen. Sonst haben die Leute gefragt, warum machst du das? Für was? Was bringt dir das? Hab schon immer mein Ding gemacht und nie auf andere gehört, oder was über mich geredet wurde! Sonst würde ich das auch nicht erreichen. Mach das was dich glücklich macht und wobei du dich am besten fühlst. Versucht euch nicht für andere zu verbiegen, das macht euch nur kaputt. Oft wird man dann als Egoist da gestellt. Ich bin jedenfalls noch nicht am Ziel angelangt. Für mich gibt es nicht das große Ziel. Der Weg ist das Ziel 💪 _________________________________________________ Schönen Freitag und einen guten Start ins Wochenende wünsch ich euch 😘

6 1 Nov 24, 2017

С утра в зале 💪🏼😍👯‍♀️ #fitness #fitnessmotivation #fitnesslifestyle #instafitness

3 0 Nov 24, 2017

Exercise is just 20% of a healthy lifestyle, 80% comes from a good diet! Post Workout Meal is extremely important. So is Supplements, I take a Centrum multivitamin tablet and a hollandandbarrettindia Vitamin E tablet for good hair and nails. Also a minimum water intake of 4-5litres. Yes I drink a lot of water. . . . #fitness #fitnessmotivation #fitnessgirl #fitnesslifestyle #kellogs #nikewomen #nikefamily #yoga #yogafit #hathayoga #goodhair #supplementsthatwork #supplements #nutrition #womenempowerment #womenshealth

3 0 Nov 24, 2017

natfoster_26 where do I begin!! 2017 is your year to shine!! From Summer 2016 - Summer 2017 look at this difference 🙌 kahlacook and I cannot be more proud of how far you have come. Your eating has been spot on this challenge, you never miss a workout 💪 and your smiling face every time we see you just makes us so happy of how confident you have become! Congrats to Nat 👏 || stay tuned everyone more 6 week challenge results coming || therealwoman12w

2 1 Nov 24, 2017
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