In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding sets just as clear cut? Unfortunately, the answer to this is no as some experts feel one set to failure is sufficient, whereas others argue that multiple sets are needed to ensure maximum muscle gains.

Research to date suggests that, when using six to eight repetitions to failure at 75-80% 1RM, there is little significant difference between training with single and multiple sets in terms of increasing either strength or muscle size. Any small differences that have been recorded indicate that a single set completed to failure encourages strength gains but subsequent sets have a slightly greater impact on muscle size. What is clear is that the law of diminishing returns applies, so you have to question if the marginal improvements in size justify the extra time and effort expended.

Like everything else in life, bodybuilding does not remain static and several cutting edge experts have redefined the boundaries of achievement. Increasingly, serious athletes are using methods that extend the set beyond the point of failure. This involves forcing the muscle to perform more work despite having experienced failure in the previous rep. In practice, you perform one last forced repetition with the help of a training partner.

This obviously calls for great commitment and high motivation but the rewards include better mass gains thanks to the greater muscular overload. Such intensive training places additional importance on the need to lift with sound technique and to incorporate sufficient recovery time into your muscle building program.

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Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The first thing to note is that a repetition consists of three elements - namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.

The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

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If you are overweight, there is no need to despair, as there are many weight loss plans which can come in handy if you want to drop a few extra pounds. In this article, we are going to discuss about Dr. A. Simeons’ s hCG weight loss program which is considered a kind of atypical diet.

So, the first thing you need to know about this weight loss plan is that it combines a 500 calorie-a-day meal plan with the use of hCG injections. This may sound like something new and unconventional, yet you should know that this weight loss program has helped many people deal with obesity. Although many dietitians say that good results were mostly tied to the restrictive diet based on a low consumption of calories and high consumption of protein, it has proved to be efficient. However, additional precautions are required when following this diet, mostly because the hCG injections may have various side effects. Moreover, you should know that the scientific evidence for using this diet, and mainly the hCG injections, is lacking, which is why it is recommended to visit your personal doctor and see whether this weigh loss program can help you deal with an obesity problem, or on the contrary, worsen your general health state.

How does the hCG weight loss program work?

If you are interested in finding out more about this weight loss program, you should know that  the hCG injections work better when they are combined with a low-calorie diet  Furthermore, you need to get a growth hormone shot from your doctor each as part of the diet program. Another important thing we need to add is that you are allowed to consume no more than 500 calories per day. Because of this, it is recommended to learn how to read and interpret  nutritional information on food labels, so that you do not exceed the above mentioned calorie limit. The growth hormone should suppress your hunger and lead to weight loss by forcing the body to burn more fat. Generally, this program requires dieters to eat organic foods, mainly consisting of natural and unprocessed ingredients.

What you need to know more about this weight loss program

It is very important to mention that the growth hormone injections need to be taken on a daily basis and are administered under the tongue; this implies making regular visits to your personal physician. The hCG weight loss program lasts up to 45 days and it focuses on speeding up the metabolism, thus helping you drop a few pounds per week.

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That's the question many people ask when their weight loss plan isn't working.

Asking yourself 'Why can't I lose weight?' is actually one of the best things you can do for yourself. It says you know that what you're currently doing isn't working for you.

You're at the place where you're ready to look at alternatives - try something different to get a result you want.

So why can't you lose weight? Here are 3 possible reasons you may not be losing weight - and some suggestions on what you can do about it.


#1) Medical Reasons

Now this is not the same as saying you're genetically programmed to be overweight. That is hogwash. In fact scientists estimate that even if you do have a genetic propensity to gain weight, your genes only account for 15 - 25% of your current weight. So forget the genetics excuse.

But there are medical reasons that some people can't lose weight. Low thyroid, adrenal exhaustion, insulin resistance and other medical conditions can make losing weight near to impossible.

That's why before starting any weight loss plan, you should talk to your doctor first. Have a full workup and make sure that you don't have any health issues standing in the way of your weight loss.

There's nothing more frustrating that trying to lose weight, doing all the right things and not losing an inch - all because of a medical condition. Get the medical condition cleared up first and then address the weight (in fact, the weight may just go down on it's own once you get the medical condition addressed).


#2) Emotional Eating

I recently read an article where a nutritionist estimated that 75% of overeating was due to emotions. 75%! Can you imagine what would happen if you learned to eliminate emotional eating and cut out all those calories? What a weight loss impact! The weight would be falling off.

Unfortunately, in today's world, emotional eating is on the rise. Most people today are feeling the pressure of an increasingly hectic lifestyle. We hardly have time to tie our shoes, never mind deal with our emotions.

Because of this, our emotions get stuffed down and ignored until finally they explode and we're face-down in a bowl of Rocky-Road ice cream with extra chocolate sauce.

Here's the bottom line: you are human and you have emotions. Your emotional needs are important and need to be addressed properly with love. You need emotional nurturing and proper emotional care.

If that means you take a 5 minute break every few hours at work to regain your emotional balance, do it. If that means you need to unwind by doing a mall walk and window shopping after work - don't let anything stop you.

Learn to nurture your emotional health and you'll nip emotional eating in the bud - and start losing weight FAST.


#3) Mismatched Weight Loss Plan

There are many different ways to lose weight and dozens of weight loss programs to choose from. Some plans emphasize a change in diet, others emphasize a change in exercise, others focus on the inner reasons for overeating.

Every person is different and will lose weight in their own unique way. If what you're doing now isn't currently working, it may be a simple case of personality-plan mismatch.

Maybe instead of a diet-focused weight loss plan, you would feel better with a fitness-focused weight loss plan or a psychological weight loss plan. There are lots of plans to choose from and you deserve to take your time and find one that fits your personality and lifestyle best.

If you think this is the case, take some time to review different diet or weight loss plans. Find one that you can get excited about, one that makes sense to you and that fits your belief system and personality. That's when you'll make real weight loss progress!

So those are 3 possible reasons for your weight loss plateau. You don't have to stay stuck in a weight loss rut. You don't have to keep asking yourself the frustrating question: Why Can't I Lose Weight?' Keep believing in yourself and in your dreams. Don't give up and you will get there!


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