"Men in Black" 1997 Will Smith

"Men in Black" 1997 Will Smith
person: *is nice to me 25/8*
me: ugh I bet they hate the shit out of me and think I'm annoying and probs want to kill me every time I talk...

3 Different Rep Ranges for Strength, Hypertrophy & Endurance
There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance:
Strength training entails lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts.
Hypertrophy training, or training to build muscle, entails lifting moderate loads for moderate reps. Often, 8-12 reps is cited as the best rep range for hypertrophy. However, I contest that the 6-15 rep range is more inclusive and accurate.
Endurance training entails lifting light loads for high reps. Specifically, doing more than 15 repsper set trains muscular endurance. Doing such high repetitions places trains the muscle fibers that are resistant to fatigue under stress. In other words, you get better at doing more reps of a certain weight, as opposed to getting better at lifting a heavier weight within a lower rep range.
How Long Should I Rest Between Sets?
How long should you rest between sets? It depends largely on what type of training you’re doing? Here are the basic guidelines:
Two to four minutes of rest between sets is recommended for strength training.
One to two minutes of rest between sets is recommended for hypertrophy training.
Thirty seconds to one minute of rest between sets is recommended for endurance training.
Consider Intensity, Volume & Frequency
The number of reps and sets in your workouts should take intensity, volume and frequency into consideration.
Intensity (or load intensity) technically refers to the percentage of your one-rep max weight used on a set for any given exercise. Practically, though, you can think of intensity as the weight’s “heaviness” (i.e. how heavy it feels, not the actual weight in lbs). High intensity workouts always involve low reps, and usually involve relatively few sets. Low intensity routines are the opposite.
Volume refers to the total work (reps x sets) done in a particular workout session. High volume routines typically involve moderate to high reps and more sets per workout. Low volume routines are the opposite.
Frequency refers to how often you train a particular muscle group or exercise, per week. A high frequency routine can have lower reps and fewer sets and per workout if it involves mostly high intensity training; or it can have higher reps and more sets if the intensity is moderate to low. Low frequency routines are the opposite.
This is not my article. You can check out the who article here 

Writer’s Block
A picture says a thousand words. Write them.
Mission: Write a story, a description, a poem, a metaphor, a commentary, or a critique about this picture. Write something about this picture.
Be sure to tag writeworld in your block!




AUSTRALIA - This was a toy sale that was happening in a Target in Australia. The staff were allowed to wear costumes as a promotion, and this one white woman decides to dress up as a Geisha as if my culture was a costume likened to Harry Potter and Bob the Builder.

Nothing wrong with what she did.


(via spring-running)




"We live in a world where losing your phone is more dramatic than losing your virginity"

Um ok but I don’t recall my virginity having 16 GB of memory with all my contacts, music, photos, calendars, and apps or costing over $200.

my phone is an expensive and important material object and not a useless social construct put in place to shame and commodify women

Plus I remember where I lost my virginity.

(Source: hiphopfightsplaque, via shrrrr1mp)



when u tell ur friend a plot twist for ur story


bookphile just posted this on my wall saying that I need to make this my profile pic everywhere.