Properly Executing Strength Training Exercises Part 2

In this section we will cover how to determine the proper number of sets and repetitions to meet your individual goals. For those who want a better understanding of the program you currently follow, or want to design your own workout schedule, these are important variables that can greatly influence the results you see.

First off, let's be clear on what these two terms mean. A set is defined as an entire strength training exercise reflecting from when you begin the move to when you complete it. Using the simple bench press as an example, the set begins when you take the weight off the rack, continues through all the times you lower and raise the bar, and primarily ends when you place the weight back on the rack. Most workout schedules will have you perform exercises for more than one set.

A repetition takes place within each set. They are the individual efforts that you usually repeat more than once before resting again. Using the bench press, one repetition is completed when you completely lower the bar, and then raise it back to the top. Rarely, if ever, you will complete just one repetition in a set.

Varying the number of sets and repetitions can produce drastically different physical changes over time. If you know what you want to accomplish, then you need to know the right amount of sets and reps to match your needs.

Choosing the number of repetitions

As we mentioned in Part 1, it is important that you know how to choose the right weights, regardless of the number of repetitions you perform. We will not get into that again here, but anything we mention here is dependent on picking weights that are not too heavy or too light. Our goal in this section is to give you guidelines on what you can expect to achieve for each repetition range. Strength training can help you build muscle, get a great cardiovascular workout, and of course, make you stronger.

Very high repetitions, like 15 or more per set, works very well as a cardio workout to help burn calories and strengthen your heart. You will need to take very little rest between sets, and should be careful here not to go too heavy, but for this specific goal a 15+ repetition range is very effective. Do not expect to get significantly stronger or muscular, though. If you are really hardcore and do 50-100 + repetitions on each set, though, you will help to strengthen the tendons and ligaments that hold your joints together.

Choosing a 10-15 repetition range starts to work toward gaining some strength and muscle, but not too much. Personally I think it is a good range for beginner athletes to work with, because the weights will not be overwhelming and they get a lot of practice perfecting their technique. This is also about the range anyone under the age of 15 should use when they are dealing with free weights, although they should not be spending a lot of time with them at that age.

The 6-10 repetition range is a good transition zone for 15-16 year olds, and for those who want a little more strength and / or muscle development than they'd get from the 10+ range. Most athletic-based programs use repetitions in this range, but I would suggest that it is not the best choice. It is a certain safe choice in that you will not go too heavy, but you will see some strength gains. In my opinion, there is a better choice.

I believe that anyone really interested in building strength, power, or muscle mass should be primarily working in the 4-5 repetition zone. If you are over 16, follow the guidelines given in Part 1, and have good technique, training this heavy is as safe as anything else you'll do in a workout program. It allows you to consistently train with heavier weights, which in turn will build your strength and maximize your power potential. And, depending on the number of sets you elect to perform, it can quickly build muscle, as well.

Anything done for 3 repetitions or less works pretty close to your limits, and should be done sparingly. It will build strength and power, but will not do much for gaining muscle unless you do a very high number of sets. Elite power lifters may work in this range fairly regularly, but for 99% of us you can make great progress with the 4-5 rep plan.

No matter which range you feel is best for you, proper technique is always your first priority. And for those choosing weights of 10 repetitions or less, it is always a good idea to have a spotter watching you in case you misjudged what weight you should have used.

Choosing the number of sets

Regardless of the number of repetitions you perform per set, you can choose to do one, two, or any number of sets for a particular exercise. The amount of sets you complete has to do with one critical variable: volume. Volume involves the total amount of weight you lift within a workout. If you multiply the weight used times the number of repetitions per set, and multiply that by the number of sets, it will give you the total volume of weight you lifted.

Why is this so critical? Because the higher your volume, the greater your chance of building muscle. The lower the volume, the less chance you have of adding bulk.

Some athletes need extra mass to perform better for their sport, but others would have been adversely affected. Luckily, this critical factor can easily be controlled.

If you want to gain muscle, do more sets of each exercise. Three to five sets is usually about right, but occasionally you can go even higher. Anything more than 6 sets of a heavy weight exercise (using the 4-5 rep range we recommend) and you may not be able to sustain that volume for long without getting hurt. Tendonitis is the most likely problem you will face.

Unfortunately, there is a definite downside to performing more sets, especially when using heavier weights. The added volume can be incredibly taxing on your body over the long term, and will make it difficult to work on other aspects of your training. I would recommend setting aside a specific time of year to focus almost solely on mass training, if it is even necessary for you, and save other goals for another time.

If you need to get stronger and more powerful, but want to avoid getting bigger or need your energy for other goals, then go with one or two sets per exercise. Two schedules that work well here are to do one set per exercise five days per week, or two sets per exercise three days a week. Both keep the volume relatively low, but the heavy weights will help you adapt to what you need. Keeping the number of sets down will allow you to put more of your energy towards other goals, allowing you to build two or more skills at the same time.

That is our general guide for how to determine the correct number of sets and repetitions you need to meet your goals. This is obviously a more detailed topic than we covered here, but hopefully it is a good starting point for you. In our final article in this series we will cover how to determine the right rest times in between sets, and give you some important reasons why you should always use proper technique in your training.

Family, Incest, and Law

Family Values ​​in Ancient Times:

Many people of the present make some very grave and disturbing assumptions about prior unethical behavior by humans. My theories may be biased and overly appreciative of a time before Empire and there is less data due to the destructive power of Empire and the hegemony to go on. However, that data is more pure and less likely to have been promoted or propagandized for the interests of power-mongers. Top scholars and those who are regarded as great academies still debate whenever women ever had equal rights and some state there were never matriarchal societies of great note. It would be a surprise for me if there were not many different approaches used in various cultures and millennia before the Ice Age we just experienced and thereafter, leading up to what we call history. Much of history today has all the marks of hegemony akin to the Middle Ages according to John Ralston Saul who says it "has come to resemble the obscure and controlling scholasticism of the Middle Ages." (1)

Could it be that ethics and moral behavior had higher importance in the communal homes of the Kelts and North American Indians, as well as other societies through this awesome world? We now know it has been traversed by ancient humans who loved and played all over the place for a far longer period than we have been lead to believe even though many may not be aware of these facts. Is it possible that basic principles were easily communicated and respect was the goal of people long ago? Why even debate the point about power and money – they had little need of it. Western society still has much of the ingrained misogyny of millennia of macho Mediterranean mores and the rest of the world is far worse. What greater issue is there than incest and family violence? It rots the fabric of families and society as a whole. This quote from respected anthropologist Carlton Coon about the 'hunting societies' of prehistory sets a stage we need to appreciate and evaluate.

"While under certain circumstances, in some societies, a young man may marry a woman past menopause, he may manage to have sexual relations with other women, and may possibly get a nubile second wife." (2)

This seems a workable arrangement that includes education and the planning of families to avoid unnecessary abortion or mouths who are not really cared for, does not it? The older woman would probably be able to satisfy the early sexual energy of the young man, without leading their social or tribal culture into all the problems associated with children having children such as often happen today. The young man might even develop some sexual techniques and understand his urges better than pure lustful infatuation or the need to run off to fight in order to get rape and pillage payment for some Lord or Caesar. Then when financially and emotionally prepared for parenting he might actually do a decent job. Coon was able to observe this still exists in some Neolithic societies of the present day. When the second wife arrived it might present some problems but in most cases the first wife would probably enjoy helping the new wife to understand her opportunities better. Yes, I do overstate the case, I suppose, but in the Keltic clandoms it was even better than I am suggesting.

Kids were a source and source of pride for the whole clan. In the dynamic of raising a child this allowed for many things to occur in a more mature environment with less emotional blackmail. That does not lessen the aspirations parents have for their children but it makes for a lot less vicarious pressure, as parents have to spend all their waking hours attending to the needs of kids; Who see a way to get what they want by playing to the unrealistic parents who have yet to learn what they need to know. There are aspects of North American Indians tribes that show a similar approach to child-raising. The Stadacona Indians sent some of their children with Cartier, much as the Kelts shared educational opportunities with trading partners. Aunts and uncles do the disciplining of children among the Cree. The extended family and communal living is very clannish and even Gibbon noted there were heraladic Indian regalia that mirrored those of British heraldry.

The Hurons and Iroquois are most like the Irish or Norse Kelts in their social structure. Crimes committed by a member of a family or clan (tribe) are paid for by the whole family. With this kind of policing or morals bureaucracy would starve for want of something to do. The compassion and behavior modification of a family is better than that of the police or prisons, I think. The women of the Iroquois were the decision makers in most cases except the daily running of a war once it was approved. These women owned the assets or leaseholds. No one owned land just as was true in the land use laws of the Kelts which the English had to expunge along with all other just and fair culture when they finally forced Ireland under their rule. The Indians still practice Potlatch or the giving of respect and assets respectively the 1920s law against it in Canada. We can all imagine the Tax collectors do not like this kind of custom. It was much more than mere taxes the government bought and the Supreme Court had ruled the government and Catholic Church were intent on the total destruction of Indian beliefs, in recent rulings.

"In any event, the incest tabus recognized in any given hunting society bear some relationship to his choice (or to his and / or her parents' choice) of a marital partner." Of these prohibitions there are three basic and quite different incest tabus, Prohibiting intercourse between father and daughter, mother and son, and brother and sister. These prohibitions are not based on instinct or the inductive experience of the genetic consequences that sometimes result {Like the idiots and haemophiliacs or sexual deviates who lead us as a result of 'Noble' heritage – to war and other great heroic endeavors.} Some individuals violate them, but if so the violations do not result in marriage.

To a considerable extent these primary incest tabus are based on two kinds of antisocial results. Parent-child intervention would disrupt the lines of authority between generations, lines that hold the family together. Brother-sister intercourse during adolescence would inhibit intermarriage between families, reducing their interdependence. There was a married woman to have an intercourse with her brother, it would create a state of serious conflict between her husband and his brother-in-law, two kinsmen by marriage who, in certain cultures, might need each other's confidence and help. " 3)

The 'controlling scholasticism of the Middle Ages' referred to by Ralston Saul was part of the continuing effort to destroy these real family values. The marriage laws of the Kelts had to be eliminated because these laws were equitable and fair to women and children. Bastards were not ever possible in Keltic society and the idea of ​​a single mother was totally different than it is today. Of course, the payment of mercenaries including the rape and pill which enabled men to gradually lose all decent tabus or constructs based on the ancient means of care for each other that were part of all the systems Brotherhood developed, through common sense. The elevation of Gods from the state of hero (mere human) to Divine Rights and separate from Nature, is at the root of a lot of it. Heyerdahl thinks Odin was a Keltic king in southern Russia around the time of Christ and I find that quite possibly. When man began to say other men were unable to comprehend nature and needed an interpreter for the collective soul of humanity and all life, things began the downward drift to the hegemony that often even sins man has a soul.

The extent of character assassination by academies that do not delve into the reasons for Caesar's publication or quote others who did not employ due diligence is as evident today as it ever was. The people who focus on Kelistic sacrifices and trophy head customs are telling a fact but not the whole truth. What is abortion and capital punishment if not sacrificing the life of people, perhaps for a common good? Victorian prudishness developed the 'sins and demons' fear-mongering of Jehovian greed even further. In fact the Western Tradition has succeeded in the destruction of all Ancient Knowledge if you were to believe what is allowed to be distributed through 'official' or educational channels. The Temples of Saphos and Mesopotamia joined all Mediterranean cultures in some form of forced prostitution for women, while the Biblical 'Devoted Ones' were sacrificed when the priest or his cronies were through with other obvious and disgusting uses of them. Often the orphans and waifs caused by the changing laws and racial unrest and prejudice made in these times, led souls to a place worse than the Hell ruled by the Catholic created Satan. The excellent book called The Golden Bough by Sir James Frazer gives ample evidence from reliable sources about burning Red Heads and women of all classes being forced to sell their bodies and give the money to the Temple. It may have started with Abraham (and other Ur-Story proponents with their harems) and his baby-factories but it was certainly not the way of ancient Kelts even after his time. The Indians of North America and the natives of Hawaii are ample testimony of the diversity of Keltic egalitarian approaches.

Lingerie Shopping for Men

Lingerie shopping for men may sound really strange, although you would be surprised to know that lingerie shopping has really become a common practice for men.

Men love to shop for exquisite and sexy lingerie for their beloved. Now, this can be a really tedious task as shopping for something as intimate and complicated as lingerie is not an easy job.

Every woman is different and have different tastes. Here, it is difficult to figure out what kind of lingerie would please your loved one, as a gift. You may like her to wear something as hot as thongs but she may prefer something elegant and lacy. Here, it is extremely necessary to keep in mind what she likes and dislikes.

Buying sexy lingerie for your sweetheart can make her swoon with delight. This would be extremely romantic. Now, this does not mean that sexy lingerie is just a gift for your lover. It would be a gift for you as well. Giving lingerie to your lover would show that you really love her and care for her deeply.

Now, here are some important things you need to consider prior to purchasing lingerie for your loved one. First of all, you need to do some research on the type of lingerie available in the market and also keep in mind the person who is going to wear it. Think of the style that she usually prefers wearing and then decide on a specific style.

In case, you want to experiment on your purchase, you can consider purchasing something lacy with a stretchy mesh. This would make her love wear it.

Remember that women's sizes vary by manufacturer and material. Stretchy materials and meshes tend to fit every woman, with a slight guess.

In case you want to find out what she actually likes, you can try paying attention to her comments when watching movies or commercials. If she does point out a certain style or look, it is quite straightforward to find something similar. But make sure it is similar, try not to get carried away and chose whatever the cutest model is wearing ….

Quality need not cost the earth, as there are lots of great designs at affordable prices. You should really consider purchasing lingerie online. This would offer you privacy and also ensure you are not rushed into a buying decision. You can compare lots of different styles online, and above all, just take your time over it.

Pros and Cons of Watching Television

Many of us love watching TV especially during our free time and if we don’t have anything to do. We like watching TV while eating our favorite snacks or hanging around in a friend’s place. Either way we are entertained when we watch TV. There are many different programs we can watch on TV depending on our mood and our personality. Some love watching comedy and talk shows while others particularly kids and those who are young at heart love watching cartoons on Cartoon Network or Disney channel.

But then, watching TV has its advantages and disadvantages. Experts say that too much watching of TV especially among children is not good for the health and the mind. TV can be entertaining and informative yet at times it can be damaging and harmful.

Below are the Pros and Cons of watching TV.

Pros:

1.) Entertainment and Laughter

We are entertained by shows we love to watch. We laugh at things we find funny and comical in the TV program we are watching. We also love to dance or sing along with celebrities we see on TV and some of us even copy their dance moves and singing styles.

2.) Information and How-To

We learn a lot of information about places and people that we usually don’t learn on magazines, books and newspapers. There are travel shows that show us beautiful places in the world and inform us the culture of different countries which can be a great help especially if we are planning to travel. We also easily learn how to cook new recipes by watching cooking shows and we can learn doing some other stuff through programs that show step-by-step procedures of performing a particular work, exercise or other interesting stuff.

3.) Improve Memory and Easy Learning

We usually take note of the time schedule for our favorite programs especially if it is only shown once or twice a week. We tend to store and recall the things that recently happened in our favorite show before the next episode will be shown on TV. This will help enhance our memory which we can apply on our daily life. For children, it is easier to learn math, science, alphabet and other subject matters if someone can show them how to do it like counting, identifying objects and a lot more. Educational TV shows are available for children to watch and learn.

4.) Bonding With Family and Friends

Watching TV is a great way to bond with family and friends especially on weekends. You can laugh and discuss things that you see on TV. That can be really fun.

5.) Awareness and Alertness

Weather reports and current news on different parts of the worlds can make you aware of what is happening outside your country. You can also be alert when there is an incoming typhoon in your area and that can help you get prepared.

Cons:

1.) Decline in creativity and imagination.

TV shows including commercials have tendency to share their creative works on us and impart their ideas and opinions on us which is not favorable and can lead to a decline in our creativity and imagination since we can not think on our own since creative stuff are readily available and shared to us.

2.) Health problems

We usually eat junk foods or any of our favorite snacks while watching TV. This is not good for our health because we tend to eat a lot while we are sitting down facing the television. This can lead to obesity since we don’t move a lot when we watch TV. This can also lead to other serious ailments caused by eating a lot and moving less.

3.) Makes people lazy

Most of us get hooked when watching programs of our favorite TV channel. We sometimes even forget to do our work or other important things because we got engaged in the show we are watching. Some people forget to do their household chores because they would rather watch TV than work.

4.) Some shows don’t teach good values.

There are TV programs that do not teach good values particularly to children. Instead of teaching them good deeds they even imitate, re-enact or spoof important things happening around us which is not good for children to watch.

To sum up, in watching TV you should choose and monitor the TV programs that you and your children should watch. Choose programs that can help you learn and grow as a person. You should also limit the time your children spend in watching TV. The maximum number of hours small kids should watch TV is 3 hours while for teenagers you should make sure they watch good shows only when they are done with homework and projects.