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Testosterone Replacement, Low T, HCG, & Beyond
Testosterone Basics & Questions
Calling Excel Male study interpreters !
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<blockquote data-quote="BigTex" data-source="post: 242445" data-attributes="member: 43589"><p>Here is something to remember for MOST all of us who do weight training. Optimal muscle hypertrophy occurs in the 6RM-12RM range as seen below This simply means that if your best 1RM bench press is 200lbs, weights between 120lbs and 160lbs for 6-12 reps is all you need to optimally grow (6-12RM). Intensity wise these are considered medium intensities where as high intensity would be 5RM-1RM or 85% - 100% intensity. HR wise, in the medium intensities the heart rate rises quickly and falls when you rest making it a type of high intensity training but it does not rise to a max HR like the lower reps (+85%), higher intensity would do. While some bodybuilder do train reps of 6, most only go 65%-75% for 8-12 reps. Very few go to the higher intensities as the amount of hypertrophy you gain compared to the risk of injury just don't make good sense, as seen below.</p><p></p><p>Hight intensity interval training (HIIT) is higher intensity (80-85% mHR), short duration (10-30 min). Health wise science recommends your exercise intensity while weight trainning must generally be at a moderate or vigorous level, all muscle groups trained at least 2 times a week for maximum benefit. The recently updated WHO guidelines recommend a minimum of 150 to 300 minutes of moderate activity per week or 75 to 150 minutes of vigorous activity. In on of the courses I teach we require students to do either 10,000 steps/day or 100 minutes of vigorous activity/wk monitired with a FitBit watch.</p><p></p><p>[ATTACH=full]28288[/ATTACH]</p></blockquote><p></p>
[QUOTE="BigTex, post: 242445, member: 43589"] Here is something to remember for MOST all of us who do weight training. Optimal muscle hypertrophy occurs in the 6RM-12RM range as seen below This simply means that if your best 1RM bench press is 200lbs, weights between 120lbs and 160lbs for 6-12 reps is all you need to optimally grow (6-12RM). Intensity wise these are considered medium intensities where as high intensity would be 5RM-1RM or 85% - 100% intensity. HR wise, in the medium intensities the heart rate rises quickly and falls when you rest making it a type of high intensity training but it does not rise to a max HR like the lower reps (+85%), higher intensity would do. While some bodybuilder do train reps of 6, most only go 65%-75% for 8-12 reps. Very few go to the higher intensities as the amount of hypertrophy you gain compared to the risk of injury just don't make good sense, as seen below. Hight intensity interval training (HIIT) is higher intensity (80-85% mHR), short duration (10-30 min). Health wise science recommends your exercise intensity while weight trainning must generally be at a moderate or vigorous level, all muscle groups trained at least 2 times a week for maximum benefit. The recently updated WHO guidelines recommend a minimum of 150 to 300 minutes of moderate activity per week or 75 to 150 minutes of vigorous activity. In on of the courses I teach we require students to do either 10,000 steps/day or 100 minutes of vigorous activity/wk monitired with a FitBit watch. [ATTACH type="full" alt="R.jpeg"]28288[/ATTACH] [/QUOTE]
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Testosterone Replacement, Low T, HCG, & Beyond
Testosterone Basics & Questions
Calling Excel Male study interpreters !
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