How to chose right fitness equipment? Some Helpful Tips.

Is your weight getting you down? Are you sick of carrying that extra baggage wrapped around your waist? Too embarassed to go to the gym?

These questions are the bane of a lot of peoples' lives, because they either don't exercise! or they don't do it regularly!

Do you want to lose weight and look good with fitness equipment?

Looking for the right home fitness equipment can be daunting, with all the options available to us. But it's not all gloom and doom, you can have that body or fitness you have always wanted, it's just a matter of doing a litttle research, which I hope this short article can provide you and guide in the right direction on which fitness equipment is best for you.

Quite often, the biggest challenge is what fitness equipment to go for. When purchasing a piece of fitness equipment, your choice should be based on the fitness level, physical make up and general interests of the user. Before making the plung and spending all your hard earned money, you should ask yourself a few pertinent questions:

How much do You want to spend?

What is your current fitness level and what do you hope to gain?

Do you have enough space for the fitness equipment?

How much time will I spend on this fitness equipment?

Is this equipment suitable and safe for me to use?

Are you tired of having the local gym extort large sums of money from you? Why not set up a home gym and save yourself hundreds!?

The prices for yearly memberships just seem to be rising higher and quicker than the inflation level every year! a simple solution would be to buy your own equipment and build a gym in the comfort of your home, that way you can save hundreds on that membership and have a long term investment for the future. Whether you want biceps like Arnie, a six pack like Bruce Lee or legs like Jane Fonda there is a piece of equipment available for every exercise you can think of, for everyones budget.

With such a wide choice available, knowing what to purchase can be a little daunting. So after you have asked yourselves the questions I posed earlier, you almost there in finding the perfect accessory you need to get fit.

Abdominal fitness equipment - Are you embarrassed by the ever expanding tyre wrapped around your waist? Do you want to have a six pack? with hundreds of choices on the market, finding the right one can seem a tedious task. You dont have to spend alot to get a washboard stomach. A fitness quest flexaball or a foam roller. But we warned, you may have to purchase a few belts to keep your trousers from falling down after you lose that unsightly belly.

Recumbent cycles - Do you feel the strain on your lower back and knees when cycling? Then why not check out the recumbent cycles we have on offer and add another piece of fitness equipment to your home gym. Recumbent cycles give more support to the lower back and minimize the stress on the knees compared with an upright bicycle. Recumbents provide a cardiovascular workout that uses the muscles of the gluteus, quadriceps and hamstrings.

Treadmills - Fancy going for a run?, but its pouring cats and dogs outside. Not to worry, one of our Treadmills lets you walk, run, up a hill or up a montain regardless of the time of day or weather without leaving your home. Treadmills are a popular piece of aerobic fitness equipment for home use. When purchasing a treadmill, be sure to look for the following features, smooth action, solid build, a steady pace, wide belt, safety shut off, and incline settings. Quality models range from $1500 and up. Th treadmill you consider should be built to take a substantial load because running on one spot will create alot of downward force.

Elliptical fitness equipment - If you are looking for an effective and thorough indoor workout, than have a look at some of our elliptical machines. There are many benefits with having ellipticals, one of them is when you use one, you will notice how impact free your workout will be. With the elliptical machine, there is no impact on the ground, so lower body joints are free from abuse you may get with other workout machines. At the moment it is the most popular item in health clubs and so going and trying one out would be a good idea, just so get a machine that suits you.

Step machines - Mainly used for an aerobic workout, but don't be fooled by its simplicity. There are many exercises you can benefit with as well as different settings to increase the resistance for harder workouts. Finding a high quality step machine can be expensive, however, steppers give an excellent low impact aerobic workout, also strengthening and building the lower body muscles.

Resistance fitness equipment - a good compliment to any home gym. The two most common kinds of weight equipment are Home Gyms or multi-stations and free weights. Free Weights are real value for money, however, they require expert instruction and supervision for proper use to avoid major injuries. Home gyms or multi-stations are generally safer to use but are more expensive, and the price tag often reflects the quality of the machine.

Rowing Machines One of the most complete cardiovascular exercises around has to be rowing. A proper workout on a rowing machine will tone all of the major muscle groups such as your legs, back and arms. The beauty of using an indoor rowing machine is first of all it doesn't involve water. This rower doesn't get you wet, there are no early morning trips to get your machine out of the boat shed. No cold changing rooms and gale force winds for your training session. There are lots of different machines available on the market. Although they generally fall into 2 categories:

Water rowers

and..

Air rowers

The water rower, which contrary to its namesake, do not end up in you getting wet after a vigorous workout. The machines are very beautifully designed and use enclosed water and paddles for resistance as opposed to air. These rowers tend to be quieter than air rowers and are just as much works of art as they are exercise machines.

The air rower comes in many different varieties but the concept 2 is commonly accepted to be one of the best, if not the best. They are engineering masterpieces and are all calibrated to the same standard. So, if you do a certain time on a concept 2 rower, you can rest assured that, that time will be replicated exactly on another concept 2 machine. This is the reason why the world indoor rowing championships use the concept 2.

The bottom line is this: All of these items are good choice if they are equipment that you will actually use. Real thought, consideration and research needs to be done in order to purchase exactly what you need. Remember, you are the only one who knows what you need but with a little helpful advise you can build yourself an excellent gym and achieve the results you have always dreamed of.

Affiliate Bombshell - 8 Surefire Strategies That Generates Over $100,000 Per Annum

Many have asked me this very question: "Why do some affiliates make less than $200 per month while the top affiliates go on to make as much as $3,000-$30,000 per month?"

The Truth of the matter is most affiliates are not willing to take the path that the top affiliates are taking to make such insane income. They want a get-rich quick system.This hardly works with affiliate programs. However, there is good news for affiliates who are willing to get their hands dirty a little bit. Successful affiliate marketing today is based on the following 8 factors.

A good friend of mine who is an affiliate applied it and made over $100,000 in pure profits from sales generated by him.

These factors seem so simple and are often neglected but they are immensely powerful once applied.

1. Identify A Niche

The success of most affiliates comes from their chosen niche. If you find a profitable Niche, you can make a ton of money. As an affiliate you have to research an area or an interest you are very good at. Find out if people are interested or are actually researching for your area of interest. Locate reputable affiliate programs in your Niche market and contact them. Also do some findings about these programs to authenticate their credibility.

2. Build A Simple Website

Once you have identified your Niche,the next thing you do will be to go online and research for information that you will use to build your website. Please take note that you will need to build a free content website with all the information you can get concerning your subject. Dont be afraid to give away this information, once you give away and over deliver to your prospects, they will always come back to you for guidance. But do not sell anything on your site.

3. Grow An Opt-In Email List

When you build your website one of the goals of your website will be to get email leads. This you can achieve by providing a simple opt-in email webform on every page of your free content website. This will make it easy for your visitors to subscribe to your email newsletter or tips of that subject. You should cultivate the habit of getting information that will be useful at least once every week to your subscriber base

4. Publish More Free Content

Each article you find online that will be helpful both to your subscriber base and prospects should be posted on your website. Try to only provide high quality information and newsletters to your website. Give out freebies on your site to enhance subscription rate and practically over deliver on your information generousity.

5. Find Out What Your Prospects Want.

In the course of writing your newsletter. Try to build relationship with your list by constantly replying each and every email. Show them you Actually care for them by pre-selling yourself. Let them know you are interested in them as a person and not just someone who is interested in making a quick bucks. Give off yourself freely and you will earn their trust and confidence. Find out what product they actually need.

6. Get The Product For Your List

After you have built trust with your email list they will be in the mood to buy from you as a recommendation from a trusted source. You have to get products that you are affiliated with or that you have bought licence for or products that have Master resell rights. But this product must be of high quality or else you will loose the credibility that took you time to build.

7. Sell The Products To Your List.

Send out your recommendation or review on the product and make it seem like a special offer that has a time span within which the price will be increased, this will make your offer to be sold out fast. You will be amazed at the result you will get this time. You can easily make tens of thousands of Dollars this way.

8. Go Back To Step 4 (Publish More Contents)

Repeat the steps from 4 to 7 for every 2-4 months to your email list and do not overwhelm them with products they dont need.

There you have it.This is the exact steps and strategies that the top affiliates are using to take away your competition. If and when properly done you can generate $60,000-$100,000 per annum.

There is no need to reinvent the wheel. If you are looking for a quick way to instant wealth, chances are that you may never see it.

Has Honesty Become a Thing of the Past?

Has honesty become a thing of the past? Many people are asking themselves this question as they scour the net for what they need.

As the low economy in the United States takes its toll on many, people are constantly looking for alternative ways to solve their dilemma, including the internet.

In a frantic search to find the ultimate solution, they spend their hard-earned money on "Get Rich Schemes" only to find out that the bargain they hoped for wasn't a bargain at all.

With crushed hopes, dreams, and an empty wallet many people retaliate. Some may pass it off by learning negative things such as not trusting anyone else… possibly for the rest of their lives. Others quit buying altogether. While still others, run and tell there friends they got ripped-off and by whom causing a viral rift, giving marketers a bad reputation.

Either way we look at these facts, we still come to the same conclusion. We need to change the way we are doing things and become more ethically inclined when running our businesses.

Honesty has a great deal to do with any marketer, if not for any other reason but to be able to continue with one's business. Secondly, it helps someone else get what they need.

I remember a time when people put great trust in their local merchant. You remember those days? The marketer was fair and usually gave the consumer more than they bargained for…They new the secret to long term success.

We too have that same power to claim long term success and to help change what is going on in the internet marketing circle! By claiming this power and making a few changes, we can help stimulate the economic growth that is needed to overcome hard times.

You may be saying to yourself, but I am honest in my work. You may be! There are still many marketers that use ethical marketing when selling their products. That's great, but what about passing these ethical techniques to future merchants? Like our affiliates for example...Are we teaching them about honesty? How about the new marketer who seeks wisdom and a JV with some of the old timers?

I know some folks who have been making money for several years are going to say, "We've tried to teach the young about ethical marketing, but they aren't listening." That may be so. We cannot twist anyone's arms to get them to do the right thing.

However, we can be examples for them. We leave the ball in their court. The young will then learn from their mistakes. Without customers and future financing, they will once again seek wisdom from the old timers.

Then, and only then, will online marketing be instrumental in economic growth so it can stand firm throughout the trials that face all of us.

If this article offends anyone maybe it's time to take a look at the overall marketing picture.

Trust is built on the very foundation of honesty, especially when dealing with costumers. It's a two-way street…the consumer gets what they paid for, their hopes are flying high and their wallets still have money in them so they can buy other things.

The marketer on the other hand, gets a repeat costumer that will tell his/her friends, who will tell their friends, and so on, making more money in the long run, while building great lasting relationships, and a fantastic reputation. To put a sugar coating on top, they are helping someone else.

So, I guess we need to ask ourselves these questions: Do we continue with this "Dog-eat dog" attitude and eat dirt?

Or… Do we claim the power from past years and help change the mindset of the consumer which will lead us to bigger profits where everyone is happy?

The choice is ours! I know what I am doing do you?

Tips for Mom Entrepreneurs: How to Stay Connected to Your Network

As a working mom, you may already feel overwhelmed, juggling dual responsibilities of work and family. When it comes to networking – yet another task – you may feel that "the time I've spent at networking has never really paid off."

Creating a personal and professional network is essential for your work + life success. That's why working moms need to approach networking with a different paradigm, explained below as a three-part process.
Relationship Building
Networking isn't just about collecting business cards from people you think may help you. It's about planting seeds and nurturing long-term relationships that mature over time.

As a mom, you may understand this process well because it calls upon the same nurturing skills you already use with your family.

Empowering Actions
How many times have you attended networking events and seen others jabber on about themselves and frantically hand out dozens, if not hundreds, of their cards? This frenetic approach only makes them look weak. As a working mom, draw on that "Mommy" authority to engage in empowering, networking actions.
They include:
* Give – Adopt a giving attitude. When you meet someone ask, "How can I help you?" Always think, "Who could I connect them with to help them meet their goals?" It's a natural principle: The more you help others, the more others will help you.
* Ask – Be bold. Always think, "you never know what will happen" and "it's worth a try." If you meet a new contact and find you have an instant connection, don't be afraid to ask for help.
* Follow up - Getting introduced to the "right" people is important, but it's what you do after the introduction that really counts. If you've felt a connection with a new contact, phone, email or send a thank-you note within one or two days. Then, keep in touch periodically, even if just to say, "Hi, it's been awhile…"

Efficient Use of Time
You may be thinking, "I'd like to stay connected with people, but I just don't have the time." Here are three ways to efficiently find time to network:
* Lunch Hours – I've historically used my lunch hour, a coveted ME time, to run errands, walk a mile or two or get my hair or nails done. Yet, many associations and groups schedule networking meetings during this time. So, I began to add networking lunches. It's a great way to preserve early-morning and evening family hours by substituting networking lunches for breakfast meetings or evening mixers!
* "Coffee/lunch over the phone" – My business partner, Jo Della Penna, introduced me to the idea of networking by scheduling "coffee over the phone". What a great idea! This is a more efficient way to meet. Plus, neither party has to invest in driving time. When you want to spend time with a colleague, try a relaxing "lunch over the phone" by scheduling a lunch appointment, packing a lunch that day and calling at the appointed time.
* Schedule in advance - Earmark your calendar to remind yourself to re-connect with a contact periodically. If you meet a new contact today, schedule the follow up call for two days later and plan a "check-in" email within 60 days.

Remember, the key to networking is building a relationship over time. By using the steps above you should succeed at establishing good relationships that empower you and your business, and yet, don't use hours and hours of your time.

Why do we look to movie stars for answers to challenging questions?

Why do many people look to movie stars for answers to some of life's most challenging questions?

While we have great respect for the art of acting, as explicated from Stanislavsky to Strasberg, the latter of whom we knew well and were fond of, we have never understood how the usual snippets who decide to become actors ascend in the minds of the public from being initially generally regarded as likely ne'er-do-wells to being considered the most readily available font of insightful advice on just about every topic that troubles the frontal lobe of contemporary humanity.

Are we so doubtful of our own confidence to make up our minds that the resplendent light in which a current movie star is illuminated by his own publicity agents blinds us to the very probable vapidity of his or her own mind? After all, there is a certain disjunction between what movie stars do to win our attentions and what we expect of them once they succeed.

They bring themselves to our attention by committing to memory, or by reading off one kind of prompter or another, words devised by others. We won't go so far as to say they achieve renown by presenting the thoughts of others, since realistic drama, in most of its contemporary manifestations, is apparently unable to present characters who might actually have an occasional considerable thought.

But, once they ascend to the starry vault that hovers over us, do we expect of them anything consonant with the ability to recite the usual inanities? No, suddenly we want these storied performers to transform themselves into the wise harbingers of original insight and exemplary advice. We even search the most mundane aspects of their personal lives for a hint or two as to how we might enhance the happiness of our own comparatively desultory lives. Or, just as often, we suppose, in the hope of finding that, despite their great reservoir of astonishing expertise, their own lives are inexplicably entangled in antics so confoundedly absurd that their shortcomings make us feel far superior in the relatively rickety guidance of our own lives.

Since we can only be sure that the lights of stage and screen will continue to be presented to us with all the wiles that can be managed through the deft employment of colorful media, as the engaging exemplars of how we should only hope to live, it appears that the only way to alter the mutual mockery is to become more realistic about what we really ought to expect from our dazzling stars-brights.

4 Reasons Why to Promot Your Business or Hobby through PODCAST

Podcasting is a powerful, inexpensive and easy new medium for sharing your message with a focused and passionate audience. As a podcaster you'll become a recognized expert in your area of interest or expertise.

You can use podcasting to boost your credibility, build your list of customers and gain a fan base very quickly. This makes podcasting a great tool to promote a product or service.

Here are four reasons you need to start a podcast today whether for fun or for business.

1. Become a Recognized Expert or Celebrity in Your Chosen Niche
How would you like to be recognized as an authority in your area of interest or expertise? Podcasts are popping up all over the internet on every imaginable subject.
But things are just getting started. Chances are you can still be one of the first to start a podcast in your chosen niche.
You can quickly be recognized as an expert in your field. This is a powerful way to build a following or strong customer base.
Think about when you hear or see someone on the radio or TV. They have instant credibility. As a podcaster you will enjoy the same credibility. People will value your opinion.
You can leverage this position to influence your audience, promote yourself and even make money. If you have an audience that is interested in a specific niche, there will always be others who want to reach that audience, too. This is how you find advertisers or sponsors.

2. Quickly Gain a Very Focused Audience
With the right content, you will gain listeners fast. Not only that, but your audience is potentially worldwide. You can offer quality content to keep in touch with your customers and keep yourself, your product or your service in the front of their mind.
Podcasting is a great way to cut through the clutter and reach your audience. This is not like the radio where your listener is waiting for something that interests him. He has chosen to listen to your podcast because it interests him.
This makes podcasts very effective for promotion, marketing and growing a focused audience.

3. Podcasting is a Convenient, Automatic and Inexpensive Way to Reach Your Audience or Customers
One reason that podcasting has become so popular is that it's automated. Listeners subscribe to your feed. This means they don't have to remember to return your site to check for new content. When you post new content, it's automatically downloaded to your listener.
Because listeners subscribe to podcasts, they have chosen to receive your content. They have already shown interest in your message by subscribing. In addition, a podcast does not get lost in SPAM like with e-mail. You can be sure your message is reaching a focused audience.
This means your content automatically reaches your audience without any barriers increasing the efficiency and ease of delivering your message.
Because your podcast is delivered over the internet, it's a very inexpensive means of communication.

4. With Equipment You Probably Already Own and For Very Little Cost, Your Podcast Could be Online in Just Hours

All you need to start your podcast is a computer, a microphone and a broadband internet connection. Later, you can buy nicer gear if you want. For now you can get started with very little cost. All you need is something to say and a desire to say it.

If you were to try and do the same thing on the radio, you would have to face all kinds of FCC regulations to learn and follow. Plus you would have the expense of broadcasting. Podcasting removes all of that cost and trouble.

With my how to podcast tutorial web site, your first podcast can be online in less than a day.

SUMMARY

Podcasting is a powerful and easy way to reach a focused audience. Whether for fun or to make money, podcasting allows you to easily reach a focused and loyal audience. You can brand yourself as an expert or celebrity in your niche.

You can get started with no more gear than your computer, a microphone and a broadband internet connection. People could be listening to your podcast in less than a day. Make your voice heard.

Lizard Spit and Weight Loss

In the southwestern United States lives a unique animal called the Gila monster. What is so unique about this lizard-like creature is the fact that it only eats three times a year. Why does it only get hungry every four months? Scientists, in the never-ending search for new medications, began to study the Gila monster. What they have come up with is truly remarkable.

The saliva of the animal contains a chemical that is enhancing the lives of many diabetics. What this chemical, called glucagon-like peptide-1 (GLP-1), does for diabetics is the latest breakthrough in the fight against this disease. One of the benefits is the increase of glucose-dependent insulin secretion. This mimics our own body's response to food; releasing insulin only when we need it. This process greatly reduces the peak and valley insulin levels usually associated with conventional insulin injections. It also increases the function of the insulin producing cells in the body.

The real breakthrough in this chemical is what is called beta-cell neogenesis. Beta-cells are located on the pancrease and are responsible for the release of insulin into the body. In a diabetic person, these beta-cells either die or stop producing insulin. This chemical actually causes the body to make more beta-cells. This is truly the beginning of a cure.

So where does the weight loss come into play? A side effect is decreased gastric emptying; meaning the food you eat stays in your stomach longer, up to four times longer. So your body is telling you that you are "full" for a longer time, because you are full. It also works on the part of the brain that causes pleasure when eating. Many people overeat because of the pleasurable sensation they receive, perceived or not. GLP-1 decreases this pleasure enough to make people just "not feel like eating any more" than is necessary for survival.

In real life studies, GLP-1 is shown to cause a 10% to 15% decrease in overall body weight. Because of the food staying longer in the stomach, many people feel nauseous after eating. This feeling usually goes away after a couple days and is generally caused by eating too much. The stomach is not moving the food through the digestive system causing a "back-up" of the system. Many people are used to eating a certain amount of food at each meal. With this drug, you will feel "full" faster and therefore eat less.

The drug is called Byetta (exenatide) and is marketed because it is the first medication that may enable patients with type 2 diabetes to achieve glycemic control while reducing or eliminating the risk of hypoglycemia and weight gain. It is injectable only and the monthly cost is approximately $200 and must be kept refrigerated until administered.

The Role Of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.

Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA's) that are important in the building and retention of muscle.

Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an anti-oxidant and immune system builder.

It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.

Whey protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.

Radio Controlled Esky Helicopters

The radio controlled Esky helicopters run the gamut from the small electric remote controlled helicopters to the larger gas-operated radio controlled helicopters. Also known as E-Sky Helicopters, they produce remote controlled helicopters for everyone from the novice to the expert.

The designs of the E-Sky RC Helicopters often include fully adjustable flybar weights that allow you to adjust the controls for a choice between ease of handling and performance. Keeping the flybar weights in the outer position will actually reduce the performance somewhat in order to make these radio controlled helicopters much easier for the beginner to control. Moving them closer in will increase the performance of the Radio Controlled flight but will make handling much more difficult. It is highly recommended to get used to controlling your RC helicopter before you begin attempting to perform aerobatic stunts or advanced RC flying.

The coaxial rotors are another revolutionary E-Sky Helicopter design feature that makes these RC Helicopters an excellent choice for the novice helicopter pilot. The contra rotating rotors decrease the shear and the torque often associated with Helicopter flight. While the coaxial rotors are not ideally suited for advanced helicopter acrobatics, they do make the Esky coaxial helicopters ideal for beginners and an excellent starting point for anyone who is interested in getting involved with remote controlled flight.

E-Sky helicopters makes RC Aircraft in all sorts of price ranges as well. From the very cheap to the very expensive, you can find it here. However, if you are concerned about wrecking before you ever get started with RC flying; Esky has a full selection of simulators available as well. While the main difficulty in RC Helicopter for most people is, the torque involved during take-off, these Radio Controlled simulators allow you to complete your flight before you ever leave your home.

In all honesty, most people seem to have more difficulties with the Li Po batteries than they do with the Esky Radio Controlled helicopters. The Li Po or Lithium Polymer battery is the latest and greatest in battery technology and allows the Esky RC helicopters to be flown longer. While the batteries are smaller and more powerful, care must be taken in charging and handling or these stand a better chance of destroying your RC Flight fun faster than any accident or mishap with your Esky RC Helicopters.

Whether you are new to the world of Radio Controlled Helicopters or an advanced acrobatic pilot with years of experience, you will probably find something that not only fits your needs, but provides you with endless hours of RC Entertainment as well. With a little adjustment, most of their helicopters can be easily adapted so that you can share the RC Flight experience with everyone in the family together. Esky Radio Controlled Helicopters are a must if you want something that is equally suitable for everyone.

The Role Of Repetitions In Your Muscle Building Program

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.