Ultimate Fitness Routines Developed by Mike Kauffman Muscle Mass Building Because muscle is mostly water, only 2500 extra calories are needed to gain a pound of muscle, compared to 3500 excess calories to make a pound of fat.
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Developed by Mike Kauffman
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1. Free Weight
In a circuit weight training session, heart rates average around 80% of max, but oxygen consumption only 40% of V02max, which is the minimum level for aerobic fitness improvements. The energy cost of a circuit training session of this kind has been shown to be 6-9 kcal//min depending on bodyweight, similar to a game of tennis or a leisurely cycle. T
A repetition (one full range of motion) refers to how many times an exercise is repeated during one set.
Exercises which work several muscle groups should be done prior to exercises which isolate a single muscle group. For example, bench press and squats should be done before tricep push-downs and leg extensions. Strength vs. Endurance
B. When repetitions are low (3-5 per set), strength development is primarily promoted.
How Often Should I Lift?
2 to 3 times per week (each training session separated by a day off) is appropriate to make significant gains in strength.
Because muscle is mostly water, only 2500 extra calories are needed to gain a pound of muscle, compared to 3500 excess calories to make a pound of fat.