| How to Increase Reps Posted: 09 Jan 2021 04:00 PM PST You've probably heard that doing 8-12 reps is a good target for your workouts. However, boosting your reps will build your muscle strength and toning.[1] You might be unsure about the best way to do this, but it's easier than you might think! Whether you're doing curls, deadlifts, squats, pushups, or any other exercise, these tricks will help you add more reps to your workout and build strength. [Edit]Start increasing reps when your normal number feels easy. - You get less benefit from your workout if your sets are easy. You want to get a little tired and feel like you have to work to complete your sets. When any of your workouts starts feeling easier, that's good! It means you're getting stronger. Now is the time to step it up with more reps.[2]
- This measure works for every workout. If you normally do 20 pushups but don't have too much trouble with that, then it's time to increase. If you normally do 10 reps of a bench press at and it's feeling easy, then do more reps.
- If you still struggle through your sets, then it's not a good idea to add more reps yet. Wait until you get stronger.
- The other option when your sets feel easy is increasing the weight instead of doing more reps.
[Edit]Add one rep at a time to increase slowly. - There's no rule that says you need to add a lot of reps at once. Adding one at a time is a great way to gradually boost your total number of reps over time. You might be tired at the end of your set, but pause for a second and try to squeeze one more rep out to train your muscles to push through your fatigue point.[3]
- For example, if your normal set is 12 reps, then do 13. Over time, you'll get stronger and be able to do 14, then 15, and so on.
- Keep the weight the same for this technique if you're doing a weight-training exercise.
- Make that one addition your new normal number of reps so you'll get stronger over time and be able to add more.
- Try gradually working up to 20 reps if you really want to increase the size of your muscles.[4]
[Edit]Lighten the weight so you can boost your reps. - Try dropping down to about 50% of your current exercise weight. Then do as many reps as you can with that new weight to find an ideal set length.[5]
- If you normally curl , switch to and try to do double the reps.
- Conventional gym wisdom says that doing more reps with a lighter weight is good for endurance and definition, but more recent research shows that it's also a great way to build muscle strength.
- Doing more reps with lighter weight is great for people with injuries or joint problems.
- This might not be possible for exercises that you're not using weights for, like pushups or pullups.
[Edit]Do a smaller number of reps multiple times per day. - You don't have to do all of your sets at once to boost your reps. The "grease the groove" method is a bodybuilding trick to build muscle strength without spending hours exercising. Basically, cut the normal number of reps you do in half. Then do the workout every few hours throughout the day. By the end of the day, you'll have done a lot more reps than a normal workout. After 2-4 weeks, try doing more reps in a single set.[6]
- If you're trying to do more curls and normally do a set of 12, do 6 reps 4-5 times throughout the day. After 2-4 weeks, see how many you can do in a single set now.
- This is a great trick to use with workouts like pushups or pullups, since they're easy to do quickly and don't require weights.
- There are a few versions of greasing the groove, so some trainers might give different instructions.
[Edit]Switch to lighter weights right after a normal set. - This is called drop-setting, and it's a great way to boost your strength. Do a normal set with the weight that you usually use. When you complete the set, switch to weights half as heavy and do another full set. Over time, you'll build strength and be able to add more reps to your normal set.[7]
- You might not be able to do a full set with the lighter weight at first. This is fine, just do as many reps as you can.
- This also won't work for exercises that you don't use weights for, like pushups.
- Doing more sets in total is a good way to add more reps slowly. Add 1 more set of the exercise to your normal workout.[8] When you've been doing this for a few weeks, try adding more reps to each set, since you'll be a lot stronger. This works well if you don't want to decrease the weight you use or you're doing an exercise that doesn't use weights.
- If you normally do 2 sets of 15 pushups, do 3 instead. Then after 2 weeks, try doing 2 sets of 20 to see if you can handle it.
[Edit]Maintain good form while you're doing more reps. - Never sacrifice form for more reps. It'll especially get tough to hold your form when you're doing a lot of reps because you'll start getting tired. Pay particular attention and make sure you're keeping good form for every rep.[9]
- If you can't maintain your form, then stop the set. This means you've worked out hard enough, and you could hurt yourself if you use bad form.
[Edit]Do 2-3 sessions per week to build your strength. - Consistency is key to increasing your reps. For strength-training, a regular schedule of 2-3 sessions per week will help train your muscles and boost your number of reps gradually.[10]
- Leave 24-48 hours in between your strength workouts so your muscles have time to heal. You won't be doing much good if you push your muscles so hard that they can't heal.
- On the other days, you can do some cardio or stretching exercises instead.
[Edit]Include cardio to build your muscle endurance. - Doing a lot of reps is an endurance workout, so more cardio will help. On days that you aren't doing a strength workout, focus on some endurance work like running, swimming, or cycling. This gives you enough muscle endurance to push through more reps.[11]
- The general recommendation is to get at least 150 minutes of cardio work each week, or about 30 minutes on 5 days.[12]
[Edit]Breathe out when you exert and in when you rest. - Proper breathing will help avoid muscle fatigue and boost your reps. No matter which exercise you're doing, always control your breathing and follow a consistent pattern. Inhale when you rest, hold it, and then exhale while you're exerting. [13]
- If you're doing curls, inhale when your arms are down and exhale when you curl up.
- This works with non-weight exercises too. If you're doing pushups, exhale when you push yourself up and inhale when you relax back down.
- When you boost the number of reps you do, you'll probably feel sore the next day. This is good! It means you got a good workout.
- Squeezing a few extra reps into your sets is also great for training your mind. You'll see that you can motivate yourself to push through the fatigue.
[Edit]Warnings - Don't try to boost your reps too much at one time. You could hurt yourself.
[Edit]References |
| How to Be Creative in Graphic Design Posted: 09 Jan 2021 08:00 AM PST Creativity is a huge part of being a great graphic designer. Unfortunately, you can't just turn your creativity on when you want to do some design work. This makes being an artist or designer a little tricky. If you're feeling stuck, don't worry! Every great artist experiences this at some point. Luckily, there are plenty of simple little tricks to get the creativity flowing again and tackle any project in front of you. [Edit]Work at your most productive time of day. - Creativity doesn't work on a 9 to 5 schedule. There might be times of the day that you're more creative than others. If you can, work during those times so your creativity is at its highest.[1]
- Some people work better in the morning, and some might like working at night. Take advantage of the time that you're at your best.
- This is most helpful if you're a freelancer or work from home. It might be tougher to plan if you have a day job at an office, but you could still try other tricks to boost your creativity.
[Edit]Sketch your ideas out first. - While most designers use a computer, don't neglect your sketch pad. Ideas flow differently when you're working with a pen and paper versus sitting at a computer. Get into the habit of sketching your ideas before trying to do them on your computer. You might just come up with a brand new idea that you wouldn't have thought of at the computer![2]
- If you use a drawing pad or tablet for your computer, still try sketching on paper. Changing the medium you work with could help stimulate some creativity.
- It's a good idea to keep your sketch pad with you at all times so you can start working whenever inspiration hits. This is another reason that a sketch pad works better than a computer drawing pad.
- Don't worry if you're not very good at sketching. This is just for your own personal ideas, and you'll definitely get better if you stick with it.
[Edit]Work on your own personal design projects. - You don't have to work with a client to be creative! Doing your own little design projects each day is a great way to get into a creative mood, so don't hold back. Some of these projects might even end up in your portfolio, which will help support your design career.[3] Some good activities to get the creative juices flowing include:
- Redecorating your work space or another part of your home.
- Drawing or painting in your free time.
- Redesigning the graphics in your favorite magazine, website, or movie poster.
- Volunteering to do the graphics for a community organization.
[Edit]Branch out by using different mediums and programs. - Working with the same medium all the time might make you feel stuck. Break the routine by branching out and working with a different medium or program. This might spark some creativity and give you new ideas.[4]
- For example, if you're always sketching your ideas, maybe painting would be a nice change of pace.
- You could also change the program you work with. If you're normally working with Photoshop, then switching to Illustrator might give you some new ideas.
[Edit]Take on more challenging jobs to improve your skills. - This is one of the best ways to grow as a designer. If you always take jobs that you find easy, your skills won't improve. Furthermore, working on some more difficult projects could inspire you to come up with new, creative ideas. Make a commitment to expand your portfolio and seek out some challenging jobs.[5]
- If you normally design product logos, for example, branching out and doing some web design might be a welcome change.
- It might be frustrating to try something that you're not very skilled in, but stick with it! This is how you'll learn and get better as a designer.
[Edit]Save content that you find creative or inspirational. - Take creative inspiration from everywhere! Whether you see a nice logo on a website, a good font on a magazine cover, or a nice movie poster, save that image. Create a file or portfolio of inspiring work and look at it whenever you feel like you need a boost.[6]
- Scrapbooking with the designs you like is also a great way to stimulate creativity. You'll keep all the designs in one place while doing a fun craft activity.
- If you use Pinterest, it's very easy to pin creative ideas or designs that inspire you and look at them later.
- It's fine to take influence from other designers and projects, but don't directly copy them. This will hurt your reputation as a designer.
[Edit]Look for inspirational designs on social media sites. - Beyond Twitter and Facebook, there are tons of creative sites. Try checking out Tumblr, Designspiration, Niice, Baubauhaus, or Dribbble, sites where artists can upload their work and ideas. You might see some great work that gives you new ideas.[7]
- Remember to save any designs you like on these sites! Having a look at them when you need some inspiration can give you a nice boost.
[Edit]Learn the history of art and design. - There's so much to learn from the past! If you feel like you're in a creative slump, try looking back into history. Study how artists have expressed themselves throughout the years. This might give you some great new ideas that you didn't think of before.[8]
- There are tons of great art books, so your local library would be a great place to start.
- You could also look on websites for museums like the Metropolitan Museum of Art to see thousands of pieces for inspiration.
- If you see any pieces of art you particularly like, add them to your scrapbook for inspiration.
[Edit]Continue your education to get new ideas. - Learning new things is a great way to expand your creativity. Consider yourself a perpetual student and make a commitment to learn new things all the time. With more skills in your back pocket, you can find more creative solutions to your design problems.[9]
- If you don't have a degree in graphic design, then going to school could teach you some extremely valuable skills and tricks to boost your creativity.
- You could also complete a certificate in design or using a particular medium. Many of these are available online for a reasonable price.
- There are also plenty of YouTube channels and websites that produce completely free content.
[Edit]Clear your head to get rid of distractions. - It's tough to be creative if your head is cluttered with other thoughts. Stress can especially hurt your creativity. Try doing some daily exercises to clear your head and let the creative thoughts flow in.[10] Some good choices include:
- Meditation.
- Yoga.
- Taking a walk.
- Doing deep-breathing exercises.
[Edit]Spend more time outside. - Artists have taken inspiration from the outdoors for thousands of years. No need to end that now! It can be tough to think creatively if you're in your office or home all the time. Try spending some time outside by taking a walk, sitting in a park, or heading out for a hike. This change of scenery could really get your creative juices flowing.[11]
- Even if you don't live near a rural area, any small park or quiet area will work perfectly.
- Urban landscapes can be inspiring too. Go and check out the trains, bridges, architecture, cars, and people interacting to see if that gives you a creative spark.
- Remember to bring your sketch pad when you go out! You never know when inspiration will strike.
[Edit]Put music on while you work. - Happy and upbeat music could give you a creativity boost. A lot of artists and creative professionals leave music on while they're working and agree that it helps them feel inspired. If you normally work in silence, give this a try and see if it helps.[12]
- One study found that "happy" music helped boost creativity, regardless of whether or not the person liked it.[13]
- Note that this might not work for everyone. Some people find music very distracting when they're trying to work, so don't worry if you need silence to be creative.[14]
- If you're feeling stuck and uncreative, don't be hard on yourself. Every artist feels like this occasionally! It doesn't mean you're a bad artist, it just means you're human.
- Sometimes taking a break is a good way to boost your creativity too. Spending hours on your computer might not be helpful, but a break could clear your mind and get the creativity flowing.
[Edit]References |
| How to Eat Popcorn Posted: 09 Jan 2021 12:00 AM PST It's movie night, which means it's popcorn time! Whether you're popping it on the stove or making it in the microwave, there are endless ways to season your snack to munch on while you relax. We've compiled some of the best popcorn toppings and flavorings for you to try out so you can impress your family and friends. You might even find your new favorite snack! - Why mess with the best? Pop your kernels with of olive oil and pour your popcorn into a bowl.[1]
- The flavor will be mild, but you'll get to enjoy the toasty taste of each popcorn kernel.
- This is a great option if you love popcorn but you aren't a fan of the large fat content that comes with butter.
[Edit]Butter and salt - Make your own movie popcorn right at home. While your popcorn is warm, drizzle 1 tbsp (14 g) of melted butter on it, then sprinkle on salt to taste.[2]
- The amount of popcorn is up to you, but using about 1/3 cup (43 g) will spread your butter evenly.
- The more butter you add, the better your popcorn will taste!
- For an extra rich and creamy treat, try ghee instead of butter.
- Keep the napkins nearby, as this popcorn style can get a little greasy.
[Edit]Honey and butter - It's sweet, but not too sweet. Make about 1/2 cup (64 g) of kernels in the microwave or on the stovetop.[3]
- Add 1/4 cup (21 g) of unsalted butter to a saucepan and cook it on medium heat until it's brown (it should take about 10 minutes).
- Take your pan off the heat, then whisk in of honey and 1/2 tsp (2.4 g) of salt.
- Drizzle your honey butter goodness over your popcorn and enjoy!
[Edit]Lemon butter - Let's add a little zest, shall we? Make about 3/4 cup (96 g) of kernels into popcorn for this citrus flavoring.[4]
- Add 7 tbsp (99 g) of butter to a saucepan and cook it over medium heat until it's brown.
- Take your pan off the heat and stir in 1.5 tsp (7.5 g) of grated lemon zest.
- Drizzle your lemon butter over your popcorn and sprinkle in a pinch of salt to bring out that lemony flavor.
[Edit]Garlic and herbs - Popcorn doesn't have to be sweet! Make a delicious savory flavor with ingredients from your spice rack.[5]
- Add 4 tbsp (56 g) of butter to a saucepan and turn it on medium heat until it melts.
- Grate 4 garlic cloves and stir them into your melted butter.
- Chop up 1 tsp (14 g) each of rosemary, sage, and thyme, and cook them in the butter for 1 minute.
- Drizzle your garlicky goodness over 3/4 cup (96 g) of popped kernels.
[Edit]Cinnamon sugar - Do you miss Cinnamon Toast Crunch Cereal? Then this topping is for you.[6]
- Melt 2 tbsp (28 g) of butter and drizzle it over your plain popcorn, then shake the bowl to disperse the butter evenly.
- Mix 2 tbsp (28 g) of granulated sugar with 1.5 tsp (7.5 g) of cinnamon, then sprinkle it 1/2 cup (64 g) of popped kernels.
- Add a pinch of salt to bring out your sugary flavors.
- To make your snack a little healthier, mix in 1/2 cup (64 g) of raisins.
- Your favorite condiment doesn't just have to be for dipping. Find a packet of dried ranch in the spice section of most grocery stores.[7]
- In a saucepan, melt 4 tbsp (56 g) of butter.
- Whisk in 1 packet of dried Ranch powder.
- Drizzle your buttery flavoring over 3/4 cup (96 g) of popped kernels and mix in a pinch of salt.
[Edit]Chili cheese - Cheesy popcorn is all the rage these days. With this recipe, you can get your cheese flavor by using nutritional yeast to avoid a greasy mess.[8]
- Melt 1/4 cup (21 g) of unsalted butter in a saucepan.
- Whisk together 1/2 cup (43 g) of nutritional yeast, 1 tsp (14 g) of chili powder, and 1/2 tsp (7.5 g) of salt in a small bowl.
- Pour the butter over 1/2 cup (64 g) of popped kernels, then shake on your delicious chili cheese mixture.
[Edit]Dill pickle - If you like dill pickle potato chips, you'll love this popcorn flavor. Look for a bottle of dried dill in the spice section of your local grocery store.[9]
- Pour 1/4 cup (21 g) of unsalted butter in a saucepan, then melt it over low heat.
- Whisk together 2 tsp (10 g) of ground coriander, 2 tsp (10 g) of dried dill, 1/2 tsp (7.5 g) of ground mustard, 1/2 tsp (7.5 g) of garlic powder, 1/2 tsp (7.5 g) of onion powder, 1/2 tsp (7.5 g) of celery seed, 1/2 tsp (7.5 g) of citric acid, and 1 tbsp (14 g) of salt.
- Add the butter to 1/2 cup (64 g) of popped kernels, then sprinkle on your dill flavoring.
[Edit]Pepperoni pizza - Combine your 2 favorite snacks with this fun recipe. As a bonus, you'll get a little bit of healthy protein with your pepperoni slices.[10]
- Throw 1 cup (85 g) of chopped pepperoni into a pan with of olive oil, then fry the pieces until they're crisp.
- Drain the pepperoni on a paper towel while you pop your popcorn.
- Toss 3/4 cup (96 g) of popped kernels and the pepperoni pieces mixed with 1 cup (85 g) of shredded mozzarella, 1/2 cup (42 g) of grated parmesan, of olive oil, and 1 tsp (14 g) of both granulated garlic and dried oregano.
- Sprinkle a little bit of salt all over to boost the flavors.
[Edit]Cookies and cream - This is both a snack and a dessert, so get your taste buds ready. You can make this when you want to chow down on a sweet and salty treat.[11]
- Melt 10 oz (280 g) of white chocolate and of coconut oil over low heat.
- Pour the chocolate mixture over 1/2 cup (64 g) of popped kernels, then top it with crushed Oreos.
- Set your concoction in the fridge for 10 minutes to let the chocolate harden, then dig in.
[Edit]Everything Bagel - This spice isn't just for breakfast anymore! You can buy Everything Bagel spice at most grocery stores, or make your own out of sesame seeds, poppy seeds, garlic powder, salt, onion powder, and pepper.[12]
- Mix together of melted butter and of olive oil, then toss your popcorn in it.
- Sprinkle 2 tbsp (28 g) of Everything Bagel spice into 1/2 cup (64 g) of popped kernels, then toss it all to combine.
[Edit]Movie night snacks - It's hard to pick just one snack to munch on during a movie. With this fun medley, you don't have to choose![13]
- Mix of melted butter and of olive oil, then drizzle it over your popcorn.
- Top 1/2 cup (64 g) of popped kernels with 10 chopped licorice sticks, 2 cups (170 g) of mini pretzels, 1 box of M&Ms, and a pinch of salt.
- Make 2 bowls of popcorn to try out 2 different flavor combinations at once.
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