Segment 1: Horizontal Loading vs Vertical Loading
Segment 2: Rep Ranges
Segment 2: Rep Ranges
What Kind of Training to do?
~Segment 1~
MANY people struggle with planning a workout at the gym. Maybe you’re one of them.
There are two commonly used systems for a workout:
Horizontal Loading VS Vertical Loading
What are the differences, and which one works best for you?
There are two commonly used systems for a workout:
Horizontal Loading VS Vertical Loading
What are the differences, and which one works best for you?
Horizontal Loading
Horizontal loading is most commonly used because it makes sense and is practical for busy gyms.
Horizontal loading refers to doing all sets of a single exercise in a row, taking rest periods between sets.
Take for example, we have 5 different exercises. A, B, C, D and E. During horizontal loading, you would be doing A for maybe 4 sets, resting after each set is done. After which, you would move on to B, doing maybe another 4 sets, resting after each set is done then moving on again.
ADVANTAGES
Horizontal loading refers to doing all sets of a single exercise in a row, taking rest periods between sets.
Take for example, we have 5 different exercises. A, B, C, D and E. During horizontal loading, you would be doing A for maybe 4 sets, resting after each set is done. After which, you would move on to B, doing maybe another 4 sets, resting after each set is done then moving on again.
ADVANTAGES
- Allow for MUCH MORE strength and muscle size gains
- Very effective if you are focusing on only 1 or 2 muscle groups that workout
- Takes longer to get a full workout using horizontal loading because you are working one muscle group at a time, which means you will need longer rest periods to recover between sets.
- If you are not careful, you can spend more time resting than working at the gym.
- Less calories burnt
Vertical Loading
Vertical loading is good if you are looking to get the most out of your limited time in a gym and cut down on your rest periods
Vertical loading means doing one set of an exercise and then moving down your list of exercises — vertically — to the next one
Take for example, we have 5 different exercises. A, B, C, D and E. During vertical loading, you would be doing all 5, A B C D and E without rest one set EACH, only resting only after all 5 are done. After which, you would repeat all 5 exercises one set EACH again like a circuit according to your desired number of sets.
ADVANTAGES
Vertical loading means doing one set of an exercise and then moving down your list of exercises — vertically — to the next one
Take for example, we have 5 different exercises. A, B, C, D and E. During vertical loading, you would be doing all 5, A B C D and E without rest one set EACH, only resting only after all 5 are done. After which, you would repeat all 5 exercises one set EACH again like a circuit according to your desired number of sets.
ADVANTAGES
- With circuit training, you’ll keep your heart-rate up, sweat more, and burn more calories.
- More efficient because by the time you start your circuit again, your muscles will have fully recovered from the first set of an exercise.
- Can save a lot of time
- Muscle size and strength gains not as much as doing a Horizontal Workout
- Only works on a full body workout routine and not if you are focusing on a certain muscle group that workout
Conclusion
Choosing either exercise depends on YOUR body type.
If you are seeking to lose more weight and also gain muscle, Vertical Loading is for you.
If you are seeking to get fitter, stronger and bigger for maybe your CCA, NAPFA, etc. Horizontal Loading is for you.
But then again, if you really want to keep fit, time is never a problem if you manage it well! :)
Choosing either exercise depends on YOUR body type.
If you are seeking to lose more weight and also gain muscle, Vertical Loading is for you.
If you are seeking to get fitter, stronger and bigger for maybe your CCA, NAPFA, etc. Horizontal Loading is for you.
But then again, if you really want to keep fit, time is never a problem if you manage it well! :)
~Segment 2~
Many people are confused over the issue of how many repetitions to do a certain workout, unsure of how the different number of reps (repetitions) will affect the different ways the muscles grow or develop.
Rep Ranges
It’s a smart idea to use both low and high rep ranges in your workout regimen if you want to build muscle, lose fat, or simply improve overall physical fitness. You can build muscle, increase strength, or lose fat with just about any rep range, but some rep ranges are more optimal than others for each training outcome.
Therefore, through this segment, you will be able to find out how many reps you want to be doing so that it is best for you.
Therefore, through this segment, you will be able to find out how many reps you want to be doing so that it is best for you.
*Read this before going on*
Muscle hypertrophy involves an increase in size of skeletal muscle through an increase in the size of its component cells.
Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage and myrofibril hypertrophy which focuses more on increased myofibril size. However, neither happens in isolation, which is why top-level bodybuilders and strongman competitors have different but comparable muscle size and strength.
Muscle hypertrophy involves an increase in size of skeletal muscle through an increase in the size of its component cells.
Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage and myrofibril hypertrophy which focuses more on increased myofibril size. However, neither happens in isolation, which is why top-level bodybuilders and strongman competitors have different but comparable muscle size and strength.
1-3 Reps
In this repetition scheme Neural Efficiency (as well as some Myofibril Hypertrophy) occurs. Neural Efficiency increases the percentage of motor units that can be activated at any given time (CNS efficiency). This has very little impact on size gains but increases strength will be definitely be great. Little to no protein turnover occurs when using this particular rep range as load is too high and mechanical work is too low.
3-5 Reps
In this repetition range, mostly Myofibril and Sarcomere Hypertrophy and very little Sarcoplasmic Hypertrophy occurs. Sarcomere hypertrophy increases contractile proteins in muscle thereby increasing strength directly and also size. Science says that growth here will be mostly myofibral/ sarcomere hypertrophy and will be accompanied with strength gains in other rep ranges and improvements in neural efficiency.Therefore this is perhaps the best rep range for increasing strength, as there is a better balance of load/work done for hypertrophy. However with little Sarcoplasmic Hypertrophy occurring working in this rep range, is not the most beneficial for size.
5-10 Reps
In this repetition range we have Myofibril, Sarcomere, and Sarcoplasmic Hypertrophy occurring. Using this rep range you will receive lots of growth as well some strength gains. Sarcoplasmic Hypertrophy does not directly increase strength, but it increases size, what a bodybuilder trains for. This is the best range, according to science, to train in as a bodybuilder.
10-15 Reps
Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. More fatigue and a greater extent of waste products are produced when training in this rep range.
> 15 Reps
Capillary density increases with little Sarcoplasmic growth with rep ranges above 15. Capillaries respond to your body's needs, supplying blood and oxygen and removing wastes as these actions are needed. Muscle endurance begins to become a factor at this range.
HOWEVER
Muscles DO NOT count reps so these numbers could be completely different for someone who takes 10 seconds to complete one rep, compared to someone who takes 2 seconds for each rep.
Therefore, try to keep your reps slower and more concentrated to increase the Time Under Tension (TUT) of your muscle for maximum gains!
In addition, always breathe in on your concentrics and out on your eccentrics.
DONT swing your body when doing any exercises. Only focus on the muscle you are working
Therefore, try to keep your reps slower and more concentrated to increase the Time Under Tension (TUT) of your muscle for maximum gains!
In addition, always breathe in on your concentrics and out on your eccentrics.
DONT swing your body when doing any exercises. Only focus on the muscle you are working
Conclusion
With these information, you should be able to choose the kind of muscle growth you seek for yourself. There is NO RIGHT ANSWER because everyone has their different goals.
Long story short, low reps will lead to mostly strength gains, high reps would lead to mostly size gains and moderate reps would lead to a mixture of two. (This is a guideline for a relatively slow rep speed)
Apply this into your workout planning!
IPHONE APP YOU CAN USE: https://itunes.apple.com/us/app/interval-timer-timing-for/id406473568?mt=8
Long story short, low reps will lead to mostly strength gains, high reps would lead to mostly size gains and moderate reps would lead to a mixture of two. (This is a guideline for a relatively slow rep speed)
Apply this into your workout planning!
IPHONE APP YOU CAN USE: https://itunes.apple.com/us/app/interval-timer-timing-for/id406473568?mt=8