Edition #36 | Why Your Rep Range Matters

Plus: the perfect beginner workout plan, why short runs have huge benefits, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 50 new readers this week! We now have 12,785 readers.

In today’s edition:

  • The perfect beginner workout plan

  • How many exercises per workout is best?

  • 5 tricks to make your cut easier

  • Why short runs have huge benefits

  • The impact of sugar and processed foods on your health

Let’s dive in 💥

IN THE NEWS 
WEEKLY WORKOUTS

Try This 6-Minute Brutal Ab Workout

“I have no time” can’t be an excuse any longer. Anyone can manage to find 6 minutes in their day to complete this intense core workout that requires no equipment (so it can be done anywhere!).

Training your core is essential for building a strong and well-rounded physique. A stronger core leads to heavier lifts, better balance, increased power, and plenty more. So check out this demanding 6-minute ab workout from Pamela Reif and look to train your core 2-3 times a week for maximum benefits.

The Perfect Beginner Workout Plan

Looking to start 2024 with a bang at the gym? Or maybe you’re just wondering how to put together a strength training routine? If you fall into either boat, then this advice from fitness expert Jeff Cavaliere is for you.

Not only will you learn what types of exercises to incorporate in an effective training plan, you’ll also gain an understanding of the number of reps and sets to perform. Kick off your year right with a new workout plan! 

Top Training Tips With the Legendary Branch Warren

You’ve been hitting the gym for the past few weeks. You’re cleaning up your diet, and you’re making all the right changes to improve your body. But you don’t look any different, and you find yourself wondering if this new “healthy routine” is really worth it.

Well before you decide to give up on transforming your body, you might want to hear what 2x Arnold Classic Champion and IFBB Pro Branch Warren has to say.

We sat down a while back with the professional bodybuilder and business owner to discuss his top fitness recommendations, and discovered that building your dream body might be simpler than you think. 

Interested in reading more? Check out the article!

PRESENTED BY KIZE

KiZE is Raising the Bar and Changing Lives for the Better

KiZE’s mission, passion, and purpose is changing lives for the better through food, service, and charity. They have a heart for serving others and creating a positive impact within their team, community, and the world. How do they do this? By empowering their team, feeding the hungry, serving our homeless neighbors, providing resources to Haiti, and supporting at-risk youth.

KiZE bars are made in-house (starting with the nut butter!) with tender love and care to provide the highest quality, best tasting product. All of their products are made with only 5-10 ingredients, packed with clean protein, and have a smooth, delicious taste.

The KiZE difference is rooted in a love for you and others and they hope you enjoy their products, purpose, and be part of the mission to make a real difference. It only continues because of people like you!

FITNESS

Why Your Rep Range Matters, According to a Strength & Conditioning Coach

Hit the gym, knock out a few reps, gain some muscle – how much more complicated can it be than that? Well, it doesn’t have to be more complicated than that, but according to Strength & Conditioning Coach Nick Leyden, the number of reps you do actually makes a pretty big difference if you want to see significant improvements in your strength and power. 

While you absolutely can go to the gym and perform a random number of reps, if your goal is to build power and strength, there’s a much more scientific approach, Leyden says. The coach, who advocates for lower rep ranges around 3-5 for building strength says, “It’s not to say that you can’t get any benefits from doing [higher] rep ranges. We have our first phase, which is a foundational phase where we’re building a little strength and a little muscle. We’ll do some higher rep ranges, but we’ll work them down into lower rep ranges for strength and power.” 

THINGS TO…
…DO 🙌

The Optimal Number of Exercises

One of the key decisions when putting together a workout is deciding the number of exercises you’ll do. How can you be sure you’re doing the optimal amount per muscle group? Well, the quick answer is no more than 3. But for a more in-depth answer and examples from Dr. Mike Israetel, click the link below.

…TRY 🤔

5 Tricks to Make Your Cut Easier

Bulking and cutting — it’s a never-ending cycle that most lifters have experimented with at least once. While bulking is typically the more enjoyable of the two, cutting, on the other hand, can present a bit of a challenge. It doesn’t necessarily need to be difficult, though.

Whether you’re looking to sculpt your summer body or just hoping to drop a few pounds, here are a few tricks and tips to help you get to your goal weight quickly, easily, and of course, safely.

…EAT 🍕

High-Protein Pizza Hot Pockets

Looking for a way to make eating healthier a little bit easier? Then you should check out this high-protein recipe and more from Dez Cerimagic. With only 280 calories but 25 grams of protein, these hot pockets are delicious and can be saved for lunch the next day!

…FIX 💪

Your Bent Over Row

Rows are an absolute must for any serious back training regimen. However, with so many variations out there, it can be quite challenging to ensure that you are executing them correctly. That's why we highly recommend watching this concise yet informative video from Romane Lanceford. In just 15 seconds, you'll learn everything you need in order to crush your next back session.

…LEARN 🍫

How Sugar and Processed Foods Impact Your Health

One of the first things you read when researching potential diets is the need to cut out excess sugar and processed foods. But maybe it’s not so simple. Learn everything you’ll ever need to know when it comes to the impact of sugar and processed foods on your health in this in-depth discussion between Dr. Andrew Huberman and Dr. Robert Lustig.

FITNESS FUN

  • Dad Joke of the Week

    • Q — What New Year’s resolution should a basketball player never make?

    • A — To travel more

  • After one day of missing the gym…

  • Famous comedians on the struggle to get fit

DEALS OF THE MONTH

Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.

Check them out!