BodyRock.TV

thanx

Hi!!1 thanx for all the recomendations .

Hi Zuzana.
You’re an inspiration. My wife and I are interested in tips for improving overall fitness, diet and nutrition. It’s a challenge hitting 40 and having kids, but we need an improved healthy lifestyle. We’re interested in home techniques when not at the gym.
Keep up the good work!
-Steve

why a max of 1 min rest between sets ? why not more ?

Hi Paul,

Because short rest periods between sets such as 30 seconds to 1 minute produce the largest increase in oxygen consumption which results in greater metabolic responses. You will also increase your ability and strength to train in a great state of fatigue. The oxygen consumption and metabolic responses decrease when you follow the 3 minutes of rest between sets in strength training or power training.
Best,
Zuzana.

Hi Zuzka, I’m a personal trainer too and I’ve spent quite a few hours looking at your website and videos ;o) Good stuff :o) I’d like to know how heavy do you normally train your legs and shoulders – let’s say how many kg/pounds would you use for deadlifts, squats, lunges, lateral raises etc… I like your videos and I know it’s a great help for many people out there… But I’d like to know more about your own resistance traning. I started to prepare for a fitness competition so it’s all about self discipline and time management for me these days… Thank you very much for your answer. xx

Hi Beach girl,
I change the intensity of my workouts a lot. I usually work within the range of 55% to 75% of my 1RM. I don’t go for heavier weights than that. I wish you a lot of success for your competition. If you want to share your experience with the competition and the preparation, you are more than welcome.

[...] Zuzana – BodyRock.Tv wrote an interesting post today onWeight and Reps | free <b>fitness</b>, and exercise videos, workouts and <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onWeight and Reps | <b>Fitness</b> Advice, Workout Videos, <b>Health</b> & <b>Fitness</b> <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onWeight and Reps | <b>Fitness</b> Advice, Workout <b>Videos</b>, Health & <b>Fitness</b> <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onWeight and Reps | free <b>fitness</b>, and <b>exercise</b> videos, workouts and <b>…</b>Here’s a quick excerpt [...]

Hi, I’ve got one question : What creates the most calorie deficit – lifting heavy weights (1-6 reps) or light weights (15 and more reps.) ?

Basically which is better for body fat loss or are we going to enter the famous debate: Steady State Cardio versus High Intensity Interval Cardio ?

Cheers.

PS: I love the web page and the videos. You’re making staying in shape simple. (simple does NOT mean EASY ;))

Diky.

Hi Lucie,

the most calorie deficit creates lifting heavy weights for high reps. In this case heavy really means medium heavy – not super heavy, but neither barbie weights. Rock your body workout is a good example of heavy weight/high rep workout routine that will literally kick your …zadek :)

Funny.

Thanks a lot.

PS: Are you going home for holiday? ;)

Lucie,

I just want to avoid the cold winter in Canada that’s why I will go home for some time. I am still enjoying the summer here tho :)

can u please send me some exercise for stomach and to make bigger breast

Hey Zuzana,

Your website is the best I’ve seen.

I’d love your advice, I have a programme at my gym but after 3 weeks (x3 sessions a week + 30mins cardio)) I see minimal improvement. I’m on a 1200 cal diet now, I’m 5’6 and 10st (pear shape)- need to loose some fat I know!

So, should I down my reps and up the weight? -12-15 reps x 3 st the mo-or up the speed (keeping the form) I feel that I do push myself but it’s getting so frustrating!

Frederic and Zusana: The newest research has revealed that THERE IS NO SUCH THING AS MUSCULAR ENDURANCE! The reason why you manage to do more reps, is because you have become stronger, in other words, lifting a certain weight has become less stressing for your body, so you’ll spend less energy than before lifting it.

Search PubMed, a website with all medical research ever published. Address: http://www.ncbi.nlm.nih.gov/pubmed/ Search for Helgerud, Hoff, that is a good place to begin.

I wish you luck.

WHAT DO U RECOMMEND TO EAT AFTER WORKING OUT

Hi Zuzana,

I came across your website for the first time today. It’s super!

I have been training for the last 5 years and reached my peak a couple of years ago. About 6 months ago something strange happened. My energy levels fell drastically, my sex drive diminished and I found it harder and harder to workout. In the past, I would kick myself in the rear end and go to the gym and looked super amazing. Now I say to myself “Ah not today maybe tomorrow”. And when I do go the intensity I used to have is not there. I would like to know if you have any advise.

Thanks,
John
PS I went for a full physical and I am in good health.

Hi John,

I believe that these things are psychological. You need some incredible motivation. Try to find the best reason why to get back in your best physical shape. Something that will make you excited about workouts.

hi Zuzana :)

this is my first time commenting on ur articles :)

i have a vital question for you, i have always learned that building “muscle mass” requires lifting heavy weights with low reps ( about 10 reps ).and to produce muscle “tone” and “definition” i need lighter weights that allow me higher reps ( about 25 )
is that completely false or is there any truth to that ? and the most important thing is, should i do reps until the point of failure ? does that work for both muscle mass and for definition ?
I have to point out that I am a man so your gonna have to take my Testosterone into account :) .. because I am not looking to increase muscle mass at all at this point but I do want to look lean and NOT bulky.. the look I want is like the one that “Cam Gigandet” has from the movie “never back down” .. I know about losing fat so the muscle can show and etc .. but am talking about the technique only.. because it doesn’t make any sense to me to lift about maximum weights for both muscle mass and also for muscle definition .. shouldn’t there be different techniques ? or is it dependent only on your food proportions ? and if it does, what if I lift heavy weights and eat “small proportions” but with a lot of protein intake ? and also get enough rest ( lets say 24 hours ) would that increase muscle mass ?

i have checked out ur work our videos on youtube, you have amazing abbbbbs…. I used to compete in bench press competions. But not so much … I have set up a new gym at my home and wondered if by some way you would send me a poster to hang there….. signed would be even better.. something nice …. or not … again thank s
E

just watch some of your videos on Youtube and you have amazing Abbbbbbs !! I used to compete in weight lifting events. ( bench pressing for the most part ) but stop some time ago.. I am now setting up a gym at my home to try and get motivated once again,, And I was wondering if you would send me a sign poster… Your body is totally amazing,,,,, I i think it would sice up my gym,,, If you signed it would be even better ,,,,, TO Big E blah blah,,,, people might even think I have a life LOL ,,,,, anyway ,,, You are hot and thanks E

i love watching u workout u motivate me im a mother of three but never had trouble losing weight i weight 150 im 5 ft and im going nuts cuz its so hard to even lose 5 pounds i dnt knw if cuz i had my gallbladder remove a year ago.. please give me some tips.. thanks