Kinesiology 2000A/B Lecture Notes - Lecture 11: Resting Metabolic Rate, 40 Minutes, Hypertrophy

• School: Western University
• Department: Kinesiology
• Course: Kinesiology 2000A/B
• Professor: Marc Mitchell

Document Summary

Adding days: does not mean adding days of going to the gym. Which set produces the most benefit when lifting weights: 1st set vast majority of the benefit. Want to work between 8-12 repetitions if health and fitness is goal (aka hypertrophy = more muscle mass: hypertrophy more muscle mass, resting metabolic rate is higher, more fat loss. 1st set 12 repetitions, with roughly 2 repetitions of reserve: not exhausted but tired at the end of it. 3rd last set 8-12 repetitions: progress somehow, 8 then 10 then 12. still able to do 12 with 2 repetitions of reserve in 3rd set. In some cases, slightly higher or lower though. Other things to do to progress resistance training: decrease rest time. Increase weight, volume repetitions or sets, complexity - introducing a little bit of imbalance. If you keep doing the same thing over time you will become stale and won"t improve.