Photo: Flamingo Pictures (Shutterstock)

Lift Heavy To Build Muscle: This is advice you’ve probably seen in a million places. But how difficult is “difficult” and how do you know whether your training is qualified?

There is no specific number of pounds that are “heavy” for everyone. What is hard for a young girl picking up a dumbbell for the first time is much less than what is hard for a strong professional. (If you want to compare your elevators with other people, e.g. Symmetrical strength can show where you stand – but please just look at these compositions for fun.)

“Heavy” workout is an abbreviation for strength training that is in a low rep range and gets heavier over time. This is the type of workout that will give you the greatest gains in strength and muscle size.

Exercising this way isn’t the only way to build muscle, but it is very effective. So let’s look at what counts as heavy training and what is not.

How many reps do you do?

For strength training, you typically do 1-5 Repetitions in every sentence. Training for hypertrophy (larger muscles) is often in the 8 to 12 range.

G / O Media can receive a commission

The truth is that there isn’t much of a difference in results between the two; Getting stronger gives you bigger muscles and as you get bigger you get stronger. I would say as long as you are doing 12 reps or less you are in a reasonable range to say you are working out hard.

Once you do a lot more than that – 15, 20, 50 reps – you’re training your muscular endurance more than strength. You can build some strength this way, but it doesn’t really count as heavy workout.

How heavy does the set feel?

Okay, let’s say you’re doing a set of 8 squats. That might count, but only if you load the squats so far that it is difficult to do 8 of them.

With some exercises and goals, you may strive for failure – literally, until you can’t do another repetition. An example would be if you could do 8 bicep curls and not create a ninth.

But you can also get close to failure without going there. For example, doing squats can do a set of 8 with a weight that you can push out 10 or 11 reps of if you’ve really pushed yourself. That still counts as heavy training.

What doesn’t count if you do eight reps of cup squats with a light dumbbell because it’s the only dumbbell you have or because you’re intimidated into gaining weight. Heavy lifting is when you are doing the appropriate rep range with a weight that is challenging within that range.

Do you gain weight over time?

The only way to keep the lift challenging as you get stronger is to keep adding the weight.

To use our cup squat example, squatting with a 20 pound dumbbell may have been a challenge when you first tried it. But a week or two later, you can probably do the same eight repetitions with a 25-pound dumbbell. In brief, doing front squats with a barbell may make more sense to make adding more weight easier. You lift heavily.

But if you’re doing the same sets of 8 squats over and over with the same 20-pound dumbbell, you’re not efficiently challenging yourself to build muscle or strength – you’re just doing an exercise that just keeps getting easier. This is still good for you because it’s still movement, but it no longer fits the description of heavy lifting.

Do you rest between sets?

This is where a lot of people make mistakes, especially when exercising at home or worried about burning calories while exercising. We don’t lift heavy for calorie burning during exercise; We do heavy lifting to build muscle and we hold the cardio for another day.

If you are constantly working to keep your heart rate high and have little to no time to rest between exercises, you are not exercising heavily. It is more likely that you are doing circuit training. Crossfit-Metod-WODs often fall into this category, as do many home exercise videos that bill themselves as high-intensity interval training (HIIT). They’re usually not true HIIT, but that’s a joke for another time.

Failure to rest means you won’t approach each elevator when you’re fresh. When you reduce rest periods, the workouts feel more difficult, but you also work with less weight. That is, they usually don’t fit our definition. While they can help you gain strength or muscle size, they are nowhere near as efficient as heavy lifting.

If you take a few minutes off between exercises, you will lift heavily. A typical range is 2 to 4 minutes between exercises that work smaller or fewer muscles (like curling or clenching) and 3 to 5 minutes or more between sets of large compound exercises (like squats or deadlifts). You can lift heavily with adequate rest.

Samsung recently announced a pair of tiny, battery-powered dongles called SmartTags that you can use to keep track of your important items.

These keychain-like devices have months of battery life and communicate with Samsung phones via Bluetooth. Clip them to a keychain, pet collar, backpack, purse – anything that you can clip a keychain to. If it’s ever lost, you can use it Samsung’s SmartThings Find app to track them down. This even works when you are disconnected from the SmartTag. The tags ring via encrypted connections from nearby Samsung devices and anonymously inform the SmartThings Find app where they are. They can even make sounds to help you pinpoint their location.

Samsung announced two types of SmarTags: the SmartTag and the SmartTag Plus. Both can help you track and find items, but they have different functions.

• SmartTag: The basic SmartTag uses Bluetooth Low Energy. These are the same type of bluetooth wireless headphones that are used to sync with your phone. This means that you can connect your SmartTag to any Galaxy smartphone and that any Samsung device in the vicinity can be used to triangulate the location. However, you can only view the approximate distance of the tag in the SmartThings Find app. it won’t lead you straight to your missing things.
• SmartTag Plus: The more advanced SmartTag Plus communicates using ultra-broadband signals (UWB). The only Samsung devices that support UWB connections are the Note 20 Ultra and the upcoming Galaxy S21 Plus and S21 Ultra. However, users can see exactly where the SmartTag Plus is located. The SmartThings Find app even includes AR-based instructions to help you find a missing SmartTag Plus – similar to a waypoint marker in a video game.

G / O Media can receive a commission

In addition to the differences in technical support and device support, the two SmartTags differ in price and availability.

The Bluetooth Low Energy SmartTag is available now. It costs $ 30 for one, or you can buy them in packs of two (for $ 50) or four (for $ 85) for a slight discount. Samsung is also bundling a free SmartTag with all Galaxy S21 smartphones for a limited time.

The SmartTag Plus will hit the market a little later in 2021 and cost $ 40 for one or $ 65 for two.

The new SmartTags could be a handy addition for Galaxy phone users. However, those on iOS or non-Samsung Android phones should take care of that Tile tags If you are looking for a similar product that is compatible with your device.

[CNET]

Speaking of the Joker, Harley Quinn is better known as the sidekick of this legendary villain. She was invented by the creators of Batman: The Animated Series and has been a popular antihero in comics and films ever since.

Harley Quinn’s genesis is well known in the comics, but has yet to be clearly described in the film world. Elements of their backstory can be seen in The Suicide Squad and Birds of Prey of 2020. She starts out as a psychiatrist Harleen Frances Quinzel, treating patients in Arkham Asylum. During her assignment, she falls in love with the Joker’s convincing personality and becomes his criminal pal.

One could argue that Joker simply unlocked her true anti-establishment nature and helped her achieve self-actualization. Either way, she eventually breaks away from Mr. J in the new film and has become a symbol for women everywhere who choose to say “fuck the system” and hug their free spirits.

You can stream Birds of Prey or the fantastic emancipation of a Harley Quinn on HBO Max.

Photo: Claire LowerHappy hour with 3 ingredientsHappy hour with 3 ingredientsThe weekly beverage column with super simple but delicious libations.

Old-fashioned ones are usually dark drinks made with brown liquors, but the basic format – alcohol, sugar, bitters, ice – can be applied to any high quality spirit, including pale ones. Really good gin doesn’t need much else – that’s why martinis are so popular – but the beauty of an old-fashioned or old-fashioned gin lies in its simple construction. (My love of gin is only matched by my love of not doing anything.)

You could make an old-fashioned gin with old sugar and it would be fine, but I took an extra step to make this cocktail lighter, sunnier, and a little more special. You may remember that I’m a huge fan of Stella Parks’ no-cook scrap fruit syrupsthat are extremely effortless and delicious. After making a pitcher of lemonade recently, I tossed the used lemon peel with sugar and let it hang until a beautifully fragrant yellow syrup collected at the bottom of the bowl. (Thank you, Osmose!)

I then mixed a teaspoon of the resulting syrup with a couple of ounces of Hendricks Lunar Gin, which lacks the cucumber flavor of the original but is offset by more citrus fruits. (Full disclosure: you sent me this gin.) Any gin would work with this syrup, however, as lemon and gin are two great flavors that go great together. You can stir everything (with ice) and strain it into a lowball with a large cube, or you can build it right into the glass and add broken ice to dilute and cool it on the spot. (I almost always choose the latter option because it’s the easiest.) To make this sunny, just cute enough old-fashioned one, you will need:

• 2 ounces gin
• 1 teaspoon Lemon syrup
• 3 strokes of Angostura bitter

Pour everything into a lowball and stir, then add plenty of broken ice and stir again. This drink will be a bit hot at first, but it will get milder as the ice melts which is part of the trip in my opinion.

G / O Media can receive a commission