Rep fitness programs are nothing new.
The idea of building a personal fitness regimen has existed for a long time, but the concept of making it work has largely been relegated to the back pages of fitness magazines.
However, thanks to some really smart people working out and building something out of their garage, it seems we finally have something to look forward to.
This week, I spoke with a rep for the Fitocracy fitness program, who shared his secrets for building a rep program that works.
Read on to learn how he’s created his own rep fitness system, and how you can follow along with him.1.
Get a rep.
As the saying goes, getting your first rep is the most important thing you can do.
This is especially true for an untrained rep, as your body will be much more susceptible to injury.
So, while it is absolutely true that there are some dumbbells and dumbbell machines that can be effective in building a strong rep range, the majority of exercises you’ll need to be working with are bench press, squat, deadlift, and bench press variations.
The only dumbbell exercises that will be considered as powerful are the barbell rows and dumb-bell rows, as these exercises are not considered to be “power” exercises and should be used for general health.
To really nail the bar, I recommend using a dumbbell with a 1:1 weight ratio.
The dumbbell you use will be your primary weight for the exercise.
I recommend getting at least 2-3 sets of 5-10 reps per exercise and doing 10-15 reps per set.
The rest of the set will consist of alternating sets of 1-2 reps, depending on your training goals.
If you are doing 5-15 rep sets, you can also use a dumb-set, but that is not required.2.
Keep your body fat low.
As a rule of thumb, if you are able to maintain a weight on your body that is at least 3% above your body weight, you should be able to do 5 reps of 5 sets of 20 reps per movement.
The exact same rule applies to the bar: If you can maintain a 3-4 pound bar on your chest, you will be able for at least 20 reps.
The main thing you want to keep in mind is to avoid putting too much weight on the bar.
If it’s too heavy, you may end up lifting it off of your chest instead of using it for the reps.
If your barbells are too light, you’ll likely end up pulling the bar off of the ground instead of getting the reps, and that will likely result in injuries.
The bottom line is that if you can consistently do 5-8 reps per workout, you’re set for success.3.
Work with a low rep range.
Most of the time, a rep range of 2-5 should be fine, but if you have a problem, you need to find a rep number that’s somewhere between 2-10.
The rep range is the point at which you can safely start increasing your weight.
So if you start lifting 5 pounds at a rep, you are at a point where you can increase the weight to 10 pounds.
For most people, the rep range will be at least 7-10, and if your body is in good shape, you might be able find rep ranges of 10-12.
If this is the case, your body needs to be able and willing to work hard to increase the volume of the weight you’re lifting.4.
Build up a training plan.
The best rep range for most people is at or below 10 reps per week.
I think this is a great number for most lifters, as it allows you to train at a low weight and to avoid a lot of injury.
However if you’re starting to progress, I’d strongly suggest going a bit higher than 10 reps, especially if you want the reps to last longer.
For example, if I was starting to get stronger and wanted to make weight, I might want to do 1-3 rep sets of 15-20, which should be around a 1 rep range from my 5-7 rep range at this point.
This way, I don’t have to be pushing myself to the limit and getting injured.5.
Use a variety of exercises.
The key here is to make sure that you choose a variety, as not all reps will be the same.
For instance, while the bar is the strongest exercise, some of the bench press is stronger than others.
You’ll need different sets and reps depending on what you want out of the exercise, but you should definitely do a variety.
If the weight is really heavy, it may be a good idea to try doing a set of 10 reps with a heavy bar, or you could use a different exercise altogether.
Also, if it’s your first time using a rep machine, make sure to have a variety in the weight.
I would recommend starting with 5-