We will build muscle and burn fat through weights!

Ladies, gentlemen and non-binaries I hope you are all excited as I am to begin the workouts soon. This program was designed for use by anyone regardless of their experience in the gym and what their goal may be in terms of body image.

We will be using weights and the rep ranges will be in what is considered the ranges for hypertrophy, meaning muscle building, and those rep ranges will be between 8-10. The amount of sets will be about 3. So an example would be 3 sets of 10 bench press.

The rep ranges matter in the program very much. The body responds to various rep ranges differently because during exercise the body uses 2 types of muscle tissue and the nervous system itself.

It's been found that between 1 and 3 reps promote strength with higher rest times (3-5 minutes) reason because strength mainly comes from the nervous system's efficiency to push larger load in very short bursts hence why the rest times are higher and the reps are lower. Another rep range is 8-10 and that's for muscle building which is our main focus in this specific program.

I will write a strength related program down the road though.

8-10 is when your body relies more towards muscular endurance and incorporates two fibers of muscle tissue. They are called fast twitch and slow twitch fibers. Fast twitch is mainly used in strength and short, quick movements such as sprinting, 1-3 reps of squats and jumping.

About 15-25 the body uses mainly slow twitch fibers which all relates to endurance and fat loss. It also relates to fat loss due to an elevated heart rate but if we want to build muscle AND burn fat we will fall between 8-10 reps in the program.

Slow twitch comes in when it comes to endurance such as walking and higher repetition exercises. There are other types of muscle tissue such as cardiac and smooth muscles but those are involuntary.