Properly Executing Strength Training Exercises Part 2

In this section we will cover how to determine the proper number of sets and repetitions to meet your individual goals. For those who want a better understanding of the program you currently follow, or want to design your own workout schedule, these are important variables that can greatly influence the results you see.

First off, let's be clear on what these two terms mean. A set is defined as an entire strength training exercise reflecting from when you begin the move to when you complete it. Using the simple bench press as an example, the set begins when you take the weight off the rack, continues through all the times you lower and raise the bar, and primarily ends when you place the weight back on the rack. Most workout schedules will have you perform exercises for more than one set.

A repetition takes place within each set. They are the individual efforts that you usually repeat more than once before resting again. Using the bench press, one repetition is completed when you completely lower the bar, and then raise it back to the top. Rarely, if ever, you will complete just one repetition in a set.

Varying the number of sets and repetitions can produce drastically different physical changes over time. If you know what you want to accomplish, then you need to know the right amount of sets and reps to match your needs.

Choosing the number of repetitions

As we mentioned in Part 1, it is important that you know how to choose the right weights, regardless of the number of repetitions you perform. We will not get into that again here, but anything we mention here is dependent on picking weights that are not too heavy or too light. Our goal in this section is to give you guidelines on what you can expect to achieve for each repetition range. Strength training can help you build muscle, get a great cardiovascular workout, and of course, make you stronger.

Very high repetitions, like 15 or more per set, works very well as a cardio workout to help burn calories and strengthen your heart. You will need to take very little rest between sets, and should be careful here not to go too heavy, but for this specific goal a 15+ repetition range is very effective. Do not expect to get significantly stronger or muscular, though. If you are really hardcore and do 50-100 + repetitions on each set, though, you will help to strengthen the tendons and ligaments that hold your joints together.

Choosing a 10-15 repetition range starts to work toward gaining some strength and muscle, but not too much. Personally I think it is a good range for beginner athletes to work with, because the weights will not be overwhelming and they get a lot of practice perfecting their technique. This is also about the range anyone under the age of 15 should use when they are dealing with free weights, although they should not be spending a lot of time with them at that age.

The 6-10 repetition range is a good transition zone for 15-16 year olds, and for those who want a little more strength and / or muscle development than they'd get from the 10+ range. Most athletic-based programs use repetitions in this range, but I would suggest that it is not the best choice. It is a certain safe choice in that you will not go too heavy, but you will see some strength gains. In my opinion, there is a better choice.

I believe that anyone really interested in building strength, power, or muscle mass should be primarily working in the 4-5 repetition zone. If you are over 16, follow the guidelines given in Part 1, and have good technique, training this heavy is as safe as anything else you'll do in a workout program. It allows you to consistently train with heavier weights, which in turn will build your strength and maximize your power potential. And, depending on the number of sets you elect to perform, it can quickly build muscle, as well.

Anything done for 3 repetitions or less works pretty close to your limits, and should be done sparingly. It will build strength and power, but will not do much for gaining muscle unless you do a very high number of sets. Elite power lifters may work in this range fairly regularly, but for 99% of us you can make great progress with the 4-5 rep plan.

No matter which range you feel is best for you, proper technique is always your first priority. And for those choosing weights of 10 repetitions or less, it is always a good idea to have a spotter watching you in case you misjudged what weight you should have used.

Choosing the number of sets

Regardless of the number of repetitions you perform per set, you can choose to do one, two, or any number of sets for a particular exercise. The amount of sets you complete has to do with one critical variable: volume. Volume involves the total amount of weight you lift within a workout. If you multiply the weight used times the number of repetitions per set, and multiply that by the number of sets, it will give you the total volume of weight you lifted.

Why is this so critical? Because the higher your volume, the greater your chance of building muscle. The lower the volume, the less chance you have of adding bulk.

Some athletes need extra mass to perform better for their sport, but others would have been adversely affected. Luckily, this critical factor can easily be controlled.

If you want to gain muscle, do more sets of each exercise. Three to five sets is usually about right, but occasionally you can go even higher. Anything more than 6 sets of a heavy weight exercise (using the 4-5 rep range we recommend) and you may not be able to sustain that volume for long without getting hurt. Tendonitis is the most likely problem you will face.

Unfortunately, there is a definite downside to performing more sets, especially when using heavier weights. The added volume can be incredibly taxing on your body over the long term, and will make it difficult to work on other aspects of your training. I would recommend setting aside a specific time of year to focus almost solely on mass training, if it is even necessary for you, and save other goals for another time.

If you need to get stronger and more powerful, but want to avoid getting bigger or need your energy for other goals, then go with one or two sets per exercise. Two schedules that work well here are to do one set per exercise five days per week, or two sets per exercise three days a week. Both keep the volume relatively low, but the heavy weights will help you adapt to what you need. Keeping the number of sets down will allow you to put more of your energy towards other goals, allowing you to build two or more skills at the same time.

That is our general guide for how to determine the correct number of sets and repetitions you need to meet your goals. This is obviously a more detailed topic than we covered here, but hopefully it is a good starting point for you. In our final article in this series we will cover how to determine the right rest times in between sets, and give you some important reasons why you should always use proper technique in your training.

How To Save Money With Shopping Bots, Assistants, Add-Ons

Do you frequently shop online? If yes, you might be aware about how overwhelming it can be to select your favourite product at the lowest price. Most of the times it is almost impossible to keep up through diverse online deals, coupons, and promotions available all over the Web. What adds up to the difficulty is the price comparison among the numerous online retailers out there! Well, in today’s busy schedule doing this hectic research is truly time-consuming. So, how about purchasing products in a smart and an intelligent way?

Shopping tools like the shopping bots, the online associate or Add-ons do all of the work for you.

India’s online trading market, according to rough estimates, is 60-70 million strong, and is expected to go up to 100 million in the next few years. Around 10 million people use price comparison websites each year because they’re quick, convenient and save us a lot of time buying products around.

What Are Actually These Bots & Add-Ons?

Shopping bots, short for “shopping robots,” is an online price comparison software tool that searches for relevant goods from a variety of stores online. It automatically locates the most affordable rates for customers. Generally, these add-ons rank items by price. They let buyers link directly to the website of an online merchant site to actually buy the product.

They also help to find the most excellent online deals for a product, including films, household items, smartphones, books, video games, etc. Using shopping bots, a purchaser can instantly get quotes from multiple retailers for the same merchandise without spending hours on particular shopping site. You may simply call these add-ons as your “online shopping assistants”.

Benefits of Online Assistants and Shopping Bots!

The popularity of price comparison websites/ shopping bots/add-ons isn’t just a trend. It’s now fast becoming a way of life for people to shop. Comparison websites helps the buyers to procure huge benefits whenever they make purchases online. They aid in viewing the latest prices offered by various e-retailers along with discounts or money-saving deals. In addition to price comparison, customers can easily access online coupons, discounts across all the e-retailers that offer the product they wish to buy.

In a nut shell, price comparison add-ons are just like pieces of good fortune for shopaholics. These add-ons works like an online shopping assistant by offering hassle free shopping. They simply fetching all the discounts and offers from top e-commerce sites under a single page! Users can evaluate prices online & get the modest price on the go right from the comfort of their browser. So, isn’t that easy. You save money and time without any annoyance!

Conclusion

Whether you’re using Amazon, eBay, Flipkart or any other site – shopping bots make sure you never spend more than you have to. These add-ons will help you shop smarter and help to purchase products when they are at their absolute lowest prices. So, why not take assistance from these bots or install your favourite add-on & Shop like Never Before!!

10 Email Marketing Strategies to Dramatically Increase Your Sales

Email marketing is one of the most profitable strategies available to the online entrepreneur (and offline business owners, too).

Consider this: About 99% of your website visitors will leave without buying anything from you on their first visit. But by creating a great opt-in offer you can at least get their contact details – and then use email marketing to follow up, build relationships, and turn them into paying customers.

And email marketing is by far the BEST and CHEAPEST way to stay in touch with your customers and build rock-solid relationships with them – so they'll buy from you again and again! (This is called the "lifetime value" of your customers, and it's extremely profitable.)

Email marketing just plain works! Just take a look at these statistics from PostFuture:

  • There are now more than 1 BILLION Internet users worldwide – and 90% of them use email.
  • 70% of users receive opt-in email from online businesses.
  • 82% of online buyers have made at least one purchase in response to an email promotion.
  • 32% have made an immediate online purchase in response to an email.

With numbers like these, you can understand why I'm always amazed to hear about a business that STILL has not started to take advantage of email marketing strategies.

If you're stuck for ideas on how to use email marketing to ramp up your profits, here are 10 proven email marketing strategies to get you started …

Email marketing strategy # 1: Develop relationships and establish credibility by offering free information

Sending your subscribers valuable, free information – such as an author eBook – will help them get to know and trust you. Once you've established your credibility, you dramatically increase your chances of converting subscribers into lifelong customers.

You can offer anything from a free report to a free trial version of software … whatever you think your subscribers would like!

Email marketing strategy # 2: Encourage repeat visits by announcing regular specials

Once you've started collecting email addresses, you can send your customers and subscribers regular updates letting them know what your specials are. Sending regular discount offers is a great way to get your customers familiar with you and your site – and turn them into regulars who will buy from you again and again.

Email marketing strategy # 3: Host "Customer Only" events

Suppose you own a restaurant, and you've been collecting your customers' email addresses. You could send each of them an email invitation to an exclusive wine-tasting evening for regular diners only. Rewards like this are one of the best ways to capitalize on the lifetime value of your customers.

If you own an online business, you can set up a special page on your site that is accessible only to customers – and then send them an email telling them how to take advantage of the specials you advertise on that page.

Email marketing strategy # 4: Include promotions in appointment reminders

If you are running a service business, as opposed to a retail business, you can still capitalize on the power of email marketing by sending appointment reminders to your clients.

If you're a karate teacher, for example, you could send your new clients an email three days before their first lesson, reminding them where you are located and when they need to arrive. In that same message, you could include a coupon that offers them 25% off their lessons if they bring a friend to enroll as well!

Email marketing strategy # 5: Follow up with your hottest leads

You can use email to follow up with people you have spoken with personally, but who have not made a purchase. Offer to answer any additional questions they may have, and let them know that you are available to speak with them at their convenience. This can dramatically increase your chances of closing a sale by providing your leads with extra information they're not expecting.

Email marketing strategy # 6: Offer electronic "loyalty coupons"

This is a great way to get your existing customers to buy from you again and again. Simply send each of your customers a coupon that they can print and bring with them into your store or use on your website. It is always a good idea to make your coupons valid for a limited time only to motivate your customers to make a purchase from you as soon as possible.

Email marketing strategy # 7: Send follow-up offers to your customers

Follow-up offers are one of the most powerful ways to build a profitable business. Because they build on the trust you've established to close the initial sale – and turn first-time Buyers into regular customers.

How profitable can follow-up email be? My team once sent our customers a follow-up email introducing them to a product that we thought they might like. The entire process of writing the email and sending it out took about 20 minutes – and the result was a direct profit of $ 74,000!

Email marketing strategy # 8: Encourage "Send to a Friend" referrals

Email is a great way to encourage referrals because it's easy for people to forward messages to their families, friends, and coworkers. Make sure every newsletter, offer, or eBook you send to your subscribers reminds them that they can forward your message to anyone they think might be interested.

You could even run a promotion that gives your existing customers something for free every time they personally refer a new customer to you.

Email marketing strategy # 9: Deliver your product electronically

Suppose you've written a book and you're currently selling paperback copies through your site for $ 29 each. By creating a digital version of your book – which is WAY easier than you're probably thinking – you can simply email it to your customers.

And since you will not have to worry about things like printing costs, warehousing, packaging, and delivery, you can DRAMATICALLY increase your profit margin!

Email marketing strategy # 10: Use email to sell your knowledge and create recurring revenue

If you are an expert on a particular topic – and just about everyone is – then you've got a successful business based on a paid-subscription newsletter waiting to be born.

Of course there are tons of other email marketing strategies you can put to use. And once you realize just how easy it is to use it to drive sales, you'll be thinking of all kinds of new strategies yourself!

Why Home-Based Businesses Need Advertising

In the world of internet Marketing, you will always need to advertise over and over again. It has been said that any proposal will be looked at seven times before anything is or is not purchased.

This means that you need to advertise at a steady rate. In order for you to advertise, you need places to do so. Advertising can be done free or paid advertising, which can be expensive. Now, you can do your advertising for free through Online Services, a lot of the online services offer their services for free and also paid.

If you can afford to pay for the services, that will work much better in most cases. Now, just because they offer free services does not mean that they will not work, it only means that you will not be able to send out your messages quite as often which will still work for you as long as you do it regularly.

Now that you know or have learned the necessary requirements for Internet Marketing, you will need a product to promote. You can either put together your own product, a product of some other publisher or join someone's Affiliate Site, which can be one of the easiest and highly paid, and fastest way to start your very own business, all you have to do is promote, Promote and promote.

A lot of the Product Vendors offer great incentives and tools to help you promote their products. Why do they do that, they do that to make money while you make money also, how much you make is all up to you. In order to get the best results, you have to do a lot of research.

There are a number of ways you can do this, you just need to do your research and decide which one is right for you. You can find great resources through Articles, which is a great way to earn, especially if you enjoy writing. Articles with great content is always searched for by everyone. So if you like to write, get started today, there are plenty places to post your articles, either through Article Boards to Blogs. You can even start your own blog or article site. You can find on the Internet great places to start for free to very expensive websites. There are pros & cons to either way you choose, it all depends on what you want and can afford.

Join as many Ad sites you feel comfortable using. Pay attention to the results of your ads on each one and maybe you would want to use the one that gets better results, but do not stop using them all, even if you only get one or two hits, that is more than you got without Advertising.