Workout Tips

20 Numbers Every Weightlifter Should Know

Knowledge is power. We give you 20 numbers every guy should know to get the most out of their weightlifting.

5-6

Consuming five-to-six small, healthy meals per day can keep your metabolism churning and encourage fat loss. The constant influx of protein and nutrients will ensure your muscles will have enough nutritional content to recharge, repair, and regrow.

7

A good night's sleep consisting of seven (or, if possible, eight or nine) hours enables your muscles adequate time to rest and recover. Proper sleep can also improve that cranky mood your co-workers incessantly complain about.

8-12  

The 8-12 rep range can support mass gains. Drop it 3-6 reps to build strength, and aim for 12 and higher to improve muscle endurance. However, varying your repetitions, weights, and rest periods is the best way to keep your muscles guessing and growing, which will also help you avoid plateaus. Alternatively, 9 is significant for a separate reason; a 2012 study published in the Journal of Labor Research found that workers who exercise regularly earned nine percent higher pay than layabouts who didn’t.

17

There’s nothing particularly exciting about this number. We’re just checking to see if you’re still on board.

19.97

How much you’ll need to shell out for 12 issues of Muscle & Fitness magazine. That’s 76% off the cover price. The bad news? The dumbbell-shaped telephone is no longer offered for new subscribers.

20-22

On training days, consume 20-22 calories per pound of body weight when your goal is to beef up. On non-training days, cut your intake to about 18 calories per lb. of body weight. If you don't consume enough clean foods and calories, you won't experience gains.

25

The standard EZ bar weighs 25 pounds.

30

Minutes both pre- and post-workout you should fuel up. Before training, consume 20 grams of whey protein and 20-40 grams of carbs. What about after a workout? Great question … 

40

Grams of protein you should consume post-workout protein. Dr. Jim Stoppani suggests 20 grams from whey protein and 10-20 grams of protein from casein or 10 grams of soy.  

45

The standard Olympic barbell weighs 45 pounds.

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