A Quote by Frank Thomas
I think the body responds to more reps better than heavier weight. As long as I got those reps in three or four sets, it didn't bother me and I could come down on the weight. Teams didn't want me to do it as much, but that's just the way it is.
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What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know.
In those days, I did what was necessary for me to win. This included training with heavy weights: a precursor for injury. So if I could do it over again I’d train with lighter weights, higher reps, no sets below 10 reps, with negatives slower than positives, and avoid injury. If I had done that, my physique wouldn’t have been quite as bulky, but with more definition and with less pain.
From the bodybuilding days on, I learned
that everything is reps and mileage. The more miles you ski, the better a skier you become; the more reps you do, the better your body.
I do heavy weight deadlift squats, shoulder presses, push-ups, and I can pull up my own body weight. And I do an ab workout just about every night. It's 200 reps of five different exercises four times right before bed: a plank with hip twists, side bridge dips, a walking mountain climber, bicycles and leg lift.
On resting in between reps: It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.
I don't care how much weight's on there. If you're doing 40 reps, that's cardio!
If I wanted to get my arms as big as I could possibly get them, I would probably do around 20 sets of 4 exercises and 5 sets each for the triceps and 20 sets for the biceps per workout 3 times a week. That would be around 60 sets of triceps and 60 sets of biceps work per week. I would keep the reps between 6 and 8 and I would do all basic movements where I'd handle as heavy a weight as possible. I'd consume nutritious food that had calories in and just flat out eat!
There is nothing better than to make it to the College World Series. All of the extra reps in the weight room, all of the early morning practices, and all the hard work spent the entire year makes it worth it.
You always want to be working, doing reps, but there is also a time you need the mental reps.
I think what all actors share is that, somewhere down in your solar plexus, there's this fear that you're not going to be able to come up with the goods, that this is the one movie where you're going to look like a fool, and they should have cast someone else. And you feel ugly, and you've got three chins, and you've gained too much weight, and you're losing your hair, and there are so many better actors who could do this. But if you've got chops, what you realize is that everybody feels that way, so just show up and do the job.
Your mind wants to keep you in that rut, doing the same weight, same reps, and same exercises, never moving forward. But your body doesn't want to be stagnant.
Constant tension should be applied to the last five reps of every working set, meaning, do the first 5-6 reps normal tempo, and the last few reps should be held for at least two seconds at the peak of the contraction. This allows your muscles to have more time under tension, and you work different muscle fibers.
I see so many people in the gym just slinging weight around. You can accomplish more if you squeeze the reps out in perfect form, instead of going big and trying to kill it every time.
Circuit training is a great way to go. Keeping the reps high and the weight low, you'll tone your muscles without bulking up.
There are no shortcuts—everything is reps, reps, reps.
If you start lifting weights, you will expect to put weight on, as muscle is heavier than fat. But you have to look more at your body shape - you will get heavier - but you might get smaller and heavier at the same time, which is fine. And it doesn't really matter what you weigh as long as you are happy with your shape and size!
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