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Gilroy, CA
Monday, June 25, 2018

Emanuel Lee

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Sports Editor of the Hollister Free Lance, crazy for JC, health and workout fanatic.

Lee: Mix up those rep ranges

When it comes to building muscle, you no longer have to stick exclusively to the 8 to 12 zone repetition range. In fact, it would behoove you to mix things up a bit. Emerging research shows that a variety of rep ranges is effective for building muscle. A combination of low reps (3 to 5), medium (6 to 14) and high (15-plus) is most effective, according to the Bulletins/Muscle page in the December issue of Men’s Health.

Lee: Start dynamic with your warm-up

If you're in your 30s or older, you started P.E. classes with static stretches—the type of stretches that are held for a set time—in the belief that they would increase flexibility, improve performance and reduce injuries.

Lee: Fuel School in session

Welcome to Fuel School 101. Yes, there’s a science to properly fueling the body for competition. High school athletes, take notice. For this article, I’ll focus on the ubiquitous energy bar, which has grown into a multi-billion dollar industry. San Benito High junior three-sport standout Marisa Villegas loves Clif Bars; last year at the end of the track season, Villegas told me in addition to her regular meals, she sometimes ate two to three Clif Bars a day during her most intense workout sessions/races (hey, when you run as fast as she does, you need some serious fuel).

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