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Kranzky’s Korner: building muscle

How do you like the weekly Kransky’s Korner post? I hope it serves as a encouragement to help you eat healthier and get into shape. Think of it as a jump-start on your New Year’s resolutions.

With five weeks until the end of the year it’s time to ask yourself what are your fitness goals? The week prior to Thanksgiving we addressed weight loss so this week we’re focusing on building mass.

To Build Size or Mass
Focus on lifting 8-12 reps
Lift 2-4 sets for each exercise and 3-4 exercises per muscle group
Focus on 1-2 (3 if you’re adventurous) muscle groups
Allow yourelf to rest 1.5 – 3 minutes between your sets

Hypertrophy or size comes through repairing and building broken down and torn muscle fibers.  You should choose weights that are heavy enough that you struggle (nearly fail) to complete 8-12 repetitions. Focus on 1-2 muscle groups per workout so the proper attention is given, allowing the break down of fibers to occur to the maximum extent. Focus on working slowly through the eccentric part of the muscle contraction or the “lengthening phase” to really get a good break down. Your rest should be longer at this point to ensure your muscle are completely replenished before the next set so you can focus on the breakdown of muscle fibers with each set.

About Kranzky’s Korner: Kris is a Master Trainer at the Boston Sports Club in Boston, MA and Kyle is a Top Tier Trainer at Equinox in Pasadena, CA. The brothers have teamed up together to start a Fitness Consulting Group called Realm Fitness to inspire and educate others to reach there full potential.