6 reps for mass

6 reps for mass


When it comes to building muscle mass there are quite a few different approaches and techniques out there. If you want to build muscle, you need to know how many reps it takes to build muscle and how to do those reps.

What Is The Best Rep And Set Range For Building Muscle?

Basically, determining the amount of reps to do depends on the type of muscle that you hope to build. For example, there are guys that have an amazing amount of muscle mass but they look really bad. A lot of the time they look soft and bloated. But what about the really skinny guys? Building overall mass is probably the most traditional type of muscle building. Stay in the higher rep and set ranges. A good muscle mass workout should target one muscle group per week so that you can really blast that muscle and still allow sufficient time for it to repair and grow.

A common and effective approach to doing this is the 3 day split. So your total number of sets would be anywhere from What I like to do is to focus on two main exercises like incline dumbbell press and flat dumbbell press for chest and do 4 sets of reps for both exercises. After that, I might head over to the cables and do 2 sets of low cable chest flys.

During this phase you should limit cardio. No more than two separate cardio routines of no more than 30 minutes done on non-workout days. Pros: The upside to this type of workout routine is that you can really pack on some decent size. Muscle density and muscle mass are two completely different things. When you see guys pounding out reps per set you know that they are not building dense muscles.

In fact, you can usually tell the rep range someone prefers just by how their muscle looks. For a dense muscle, you need to focus on building the actual muscle fibers and not so much the fluid in side of the muscle. To build hard and dense muscles, focus on a low volume of reps. In order for your muscle fibers to grow, your workouts are not going to be damaging the muscle as you would when shooting for Sarcoplasmic Hypertrophy.

Not only are the amount of reps to build muscle different, but the amount of time you work each muscle each week is different. Since you are not going to be damaging the muscle you can workout each muscle group twice per week. I go into greater detail in another article about doing workouts for definition but here is an overview.

For these workouts, I like to do 3 different exercises per muscle group. So I do 3 sets of 5 reps for 3 different exercises per muscle group. Pros: By staying in this rep range you can build functional and dense muscles which still have decent size. Also, you will get stronger by doing these types of workouts versus the muscle mass workouts which focus more on size and less on strength.

Cons: Since density and mass are completely different, muscle density workouts will not give you much in the way of size. Really I am just scratching the surface here. There is a lot that determines how effective your workouts are. He goes into detail on not just how many reps to build muscle, but also rep tempo, type of rep, rest periods.The optimal number of reps per set to achieve maximum muscle growth is a fiercely debated and disputed subject amongst the bodybuilding community.

So, back to the question — what rep range should you really be training in to maximize muscle growth?

How Many Reps to Build Muscle?

There is much more overlap than people think, as increases in muscle mass are seen across of wide spectrum of repetition ranges. With that said, there is a narrow rep range to work within most of the time to optimize when training for gains in muscle size. Of course, there is plenty of overlap a lot, actually in result outcomes across these ranges, as you can see from this visual illustration. And lifting outrageously heavy weights that induce trembling arms and bloodshot eyes is not the catalyst, either.

Growth stimuli from resistance exercise is caused by a combination of mechanical tension and fatigue induced metabolic stress, and to some degree, muscle damage. The magnitude and the duration of the load lifted creates the stimuli that brings about hypertrophic adaptations. Now, some of you might be thinking, heavier weight lifted means more tension, and that more tension means more muscle growth. Moderately heavy weight provides a good balance between the two, meaning your trained muscle will get an optimal combination of growth stimuli.

To help you understand how load and reps impact growth, you need to understand something called your one rep max or 1RM. Metabolic stress also causes muscle cell swelling and increased muscle fibre recruitment — factors that contribute to growth promotion of the whole muscle. Cell swelling is a phenomenon that increases intracellular hydration and has been shown to increase protein synthesis and reduce muscle degradation, which is really the key drivers behind augmenting muscle tissue.

They fatigue easily and are the most powerful. The lower body tends to have slightly more type 1 fibers compared to the upper body. It would make sense to assume that lighter, high rep sets would favor growth of type 1 fibers, and that heavier, low rep sets would favor growth of type 2 fibers.

There is some scientific evidence out there to support this theory. The aforementioned 8 — 12 rep range gives the best combination of muscle fiber recruitment, metabolic stress, mechanical tension, and time under tension for the goal of muscular hypertrophy.

To build muscle, you need to maximize muscle protein synthesis and inhibit protein breakdown. A study in conducted by Kumar et al. Journal of Applied Physiology measured the fluctuations in muscle protein synthesis after weight training. This means that the muscles are not receiving enough time under tension to trigger the adaptive growth response, or any metabolic stress.

So, training anywhere between 8 — 12 reps to concentric failure is the optimum rep range for muscle growth. Studies show that training within this moderate range with a weight you can handle with good form is best for building mass.

Age-related differences in the dose—response relationship of muscle protein synthesis to resistance exercise in young and old men The Journal of Physiology This was a study that looked at data from many studies to see how weight selection affects muscle growth. However, to maximize size, the scientific literature provides us with an optimal range to work within, most of the time. If the weight is too light, you will be able to perform lots of repetitions, but the tension on the muscle will be minimal and not enough to stimulate significant growth.

If the weight is too heavy, you will cause the nervous system to fatigue first, not the muscles. This means that the muscles are not receiving enough stimulation and time under tension to trigger growth optimally. And, workouts with very heavy weights will reduce volume.

The onset of fatigue from moving heavy loads will diminish workout intensity and effort, resulting in not only less reps and sets per workout, but a reduction in quality repetitions.Here's what you need to know The author went from a body weight of to pounds using these techniques.

Reps: That's what works to build a significant degree of mass. That means sets of between reps. But you need to get stronger within a particular rep range.

6 reps for mass

The "over warm-up" is a technique where you warm up past the weight you plan on using for your rep work. This allows you to do more reps with the working set than if you'd just worked up to the working-set poundage.

The Method is where you pick a weight and try to do it for 50 total reps over the course of three working sets. Addicted to Muscle Mass Mass. As a young man, nothing grabbed my attention more than that word.

The Rep Range That Builds the Most Muscle

It probably had to do with the fact that I weighed pounds when I started training, and most of that was in the mop of hair that sat atop my head. Once the iron hooked me, my desire to attain hypertrophy was surpassed only by my desire to inhale oxygen. I wanted to be that guy that got second and third looks in public. I wanted the admiration of other lifters and peers. I wanted "sleeve busting arms" and all of those other overdone slogans that defined what muscular mass entailed.

Those thoughts kept a fire lit under my ass during the time when progress was slow or absent and I felt like quitting. When you have that kind of passion for something, you really leave yourself with only one option: get better, or in this case, get bigger. As such, I devoured every magazine and book I could find on training and eating for mass. I'm thankful I didn't have the internet back then because I'm positive I would've been paralyzed by the amount of information at my disposal.

Since information was far more limited, I was forced to follow some guidelines and, over time, develop my own theories and methods that eventually served me quite well, well enough that I sit here writing this at a relatively lean pounds. The best thing about having a limited amount of information was that I was forced to put in the work and be introspective about what theories worked and which ones didn't.

I didn't get bombarded with scientific studies or forum arguments between guys who weren't any bigger than I was. So I went to the source: big and strong guys.

More often than not, I found successful guys adhering to the same principles. I found out that I wasn't a special snowflake and that these principles worked just as well for me.

I simply made adjustments to them based on my own personal preferences and recovery ability. Here then are some of the most effective techniques I used over the years to really pack on the mass.

One of the rules of getting larger is that you must get stronger. I've never found a way around this dilemma.What do you think is going to do that more effectively? But lets get into a little more details on exactly why that is. The first thing you need to know is that each body part is different. Fast twitch fibers are for high performance and respond best to low repslower overall training volume, more rest between sets and lower overall training frequency.

These muscles have the greatest potential for growth. Slow twitch fibers are more for endurance and respond better to higher reps, slightly more volume, less rest between sets and a bit more frequency.

These muscles have less potential for growth. If you were to train one fiber type exclusively it would be the fast twitch fibers. The big takeaway is that, regardless of the body part you are training you should focus most of your efforts on low rep training. Natural lifters will get far better gains by doing most of their sets in the rep range than they will from typical high volume approaches.

Training with low reps will increase myofibrillar hypertrophy.

6 reps for mass

This is actual real growth of the muscle fibers. This is an increase in the fluid volume stored in the muscles, consisting of non-contractile tissue. You only get a small amount of actual size increases and it goes away rather quickly. Muscle built through low rep and heavy weight training always maintains the same dense look. And if you take a week or two off of training it can look like you lost ten pounds.

Lower reps come with a lower injury risk when training the big lifts. When you go higher than that on the big lifts the injury risk increases exponentially with each rep as form starts to deteriorate.

When you squat for high reps your lower back will crap out from fatigue long before your legs do. Remember that one of the keys to developing strength, while remaining injury free, is the ability to maximize tension. You can only maximize tension for about six reps, maybe eight, tops. But when you start adding fatigue and labored breathing into the equation your form deteriorates.

When that happens you form breaks down. Then you eventually get injured. When you focus on low reps in your training you will find that you suffer from less overall systemic fatigue than you do when training with traditional high rep, bodybuilding style workouts.

This is huge if you are an athlete, a weekend warrior, or someone who just wants to feel great all the time.That being said, a number of studies have been done on how different rep ranges affect your ability to build mass.

Greg Nuckols of Strengtheory. In other words, different rep ranges caused very little difference in muscle growth. These reps will place enough stress on your body to induce muscle growth, but avoid overstressing your body and extending your recovery time. And this means that your average rep will be higher quality. Think of how many guys start half squatting or half benching when they get close to their max.

And this results in lower quality reps for the remainder of your workout… and less gains throughout the week.

And this means you get more high quality reps over the course of the week, resulting in more mass being built. Different exercises require different amounts of power, stabilization, and mobility. And this makes different rep ranges better suited to different exercises. Reason: Barbell compound movements allow you to move more weight and build more strength than any other exercises.

Also, form can break down after a few reps, and the risk of serious injury is greater than with most exercises. However, there are still reasons to use other rep ranges. Some exercises, such as deadlifts, are better suited to lower reps for example. For example, using low reps builds more strength and power, while using high reps builds more endurance and oftentimes leads you to improving your form.

Therefore, I suggest you incorporate all rep ranges into your training, while focusing most of your sets in the range. Great article. Far too many contradictory, anecdotal information out there on this topic. This explains it all very well. Excellent article. I came across it by searching for rep ranges for the deadlift. Nice guidelines David, simplifies things greatly. Will have to keep these rep ranges in mind. I think most people discount the quality of work for the quantity but as you say not every rep is going to be the same and that is going to make a big difference.

6 reps for mass

Thanks Charles. David, once again, thanks for your advices. After a deload week and getting back on track, I now have a more clear vision of the reps for each kind of exercise which is very important for mass.Find out what people from our popular message boards think If you were looking to build muscle as fast as you can, how many sets per bodypart and per workout would you perform?

What rep range or ranges would you use per set? Give detailed reasons why you believe these ranges are the best, and use as much personal experience AND scientific proof as you can. What is the most muscle not just weight that a person can gain naturally in 12 weeks? What is the average amount that a person could expect to gain with a good workout, diet, and supplement plan?

Bodybuilders have known intuitively for decades that high volume training is the quickest way to big muscles. When bodybuilding split from Olympic weightlifting in the s, most serious musclemen began training with higher reps and multiple sets Fair, It's not because they "felt like it". It's because they saw that it worked. Exercise science has come a long way since the s. It's no longer a matter of "seeing is believing".

We're now able to pinpoint why higher reps and multiple sets work so well at a biological level. Muscle growth hypertrophy is caused by a buildup of proteins.

Weight training causes microtrauma tiny tears in muscle fibres McDonagh et al, ; Gibala et al, The body responds to the damage by increasing the amount of protein going into the muscles. This continues for up to two days after weight training Gibala et al, b.

The rate of repair and muscle growth is also positively affected by testosterone and other hormones Kraemer et al, ; Adams, Weight training increases the release of these muscle-building hormones in your body Raastad et al, The rate of hypertrophy that occurs during this "healing" process depends on the type of muscle fibre involved.There are some problems with this general thinking. First, muscles don't count reps, so these numbers could be completely different for someone who takes 10 seconds to complete one rep, compared to someone who takes 2 seconds for each rep.

Muscle Mass for slow twitch fibers - 12 - 20 or more reps per set such as thighs and calves, and for some this still includes the outdated notion of high reps for definition. Misapplication Of Reps. A good example of this misapplication is recommendations by the late Mike Mentzer. Mike usually recommended 6 to 10 reps per set. People then got the notion that Heavy Duty was about lifting extremely heavy weights but in truth this was not the case.

Mike advocated rep speeds that took about 10 seconds to complete each rep. For 6 reps, that's 60 seconds of TUL. However, the way most people perform reps, that's only about 12 - 18 seconds. That's a huge difference, which would result in a huge difference in weight used and probably a big difference in the progress the trainee made. This is a very important part of this concept that has gotten lost over the years. When studies were done that showed 8 - 12 repetitions was the optimal number of reps in a set for most people, the accepted cadence was 2 seconds for the raising positive part of the rep and 4 seconds negative for the lowering of the weight.

Each repetition took 6 seconds to complete for a total rep time of 48 - 72 seconds for the entire set. This is a vital fact of exercise physiology to understand if you wish to optimize your progress. Muscles Don't Count Reps! While weight training to add muscle mass, muscle tension beyond a certain point, and maintained within a certain time frame without moving into aerobic territorycauses the chemical reactions in the muscle that triggers the adaptive response.

With enough rest before the next workout, this allows the muscle to over compensate and grow larger and stronger. The amount of tension or load placed on the muscle, and the amount of time the muscle can maintain that tension are inversely proportional. Does that sound familiar? Yes, once again, to add muscle, you must work out harder, not longer.

How Many Reps To Build Muscle? Depends On The Type Of Muscle You Want To Build!

You need to use enough tension to keep your body from using its aerobic power, but not so much tension that you don't keep the muscle under tension long enough to elicit a positive anaerobic reaction.

This is where the 8 - 12 repetition guide came from. The problem is that the repetition guide was born out of the recommended time under load, not the other way around. Eventually, the 8 - 12 reps were always prescribed, and the time under load fell by the way side. Unfortunately, it was the time under load recommendation of 48 - 72 seconds per set that was the reason the 8 - 12 reps were effective.

Next time you go to the gym to workout, pay attention to the rep speed of the vast majority of people in your gym. In The Gym You will find two things. One, almost no one counts the time under load, or rep speed.

And the rep speed of the majority of trainees is about 1 second up and 1 second down. For a set of 8 - 12 reps, most of them have a time under load of about 16 - 36 seconds, at most. This is far below the effective recommendation. The only way to accurately measure progress, and to ensure that you are keeping the muscle under adequate tension, is to use seconds to measure time under tension, and not number of repetitions.

Excluding such things as mental effort, fast twitch fibers respond best with a tension time of approximately 40 - 50 seconds. Slow twitch more endurance oriented respond best with a tension time of 90 - seconds, while a mixture of the two does well with a time under load of approximately 50 - 90 seconds. As you can see, most trainees today use load times well below the most effective tension times for inducing a positive response in their body.

Wanna start a fight? Walk into a room filled with strength coaches, personal trainers, and exercise physiologists, and ask how many reps per set you should be doing to build muscle. Then take cover. High reps, medium reps, low reps—each approach has been touted as an ideal way to build muscle. Stalwarts in the exercise business argue with deep-rooted passion, but incontrovertible conclusions are rare, leaving the average Joe wondering: Okay, which range should I use to get bigger?

Here we build separate cases for high, medium and low reps and render a verdict on which is the best choice for increasing muscle mass.

6 reps for mass

The weight room will now come to order. So what, you ask? Simply put, type-2 fibers are where the potential for growth resides, and they respond only to heavy weights at least 75 percent of your one-rep max. High-rep training is, however, an excellent means of increasing muscular endurance.

In weight training, one adage has stood the test of time: To get big, you have to get strong. Taking that to an extreme, many lifters adopt a powerlifting approach, coupling very heavy weights with low reps. However, low-rep training has one significant shortcoming: Muscle-fiber stimulation, and thus growth, is correlated closely to the amount of time a muscle is under tension.

The time-under-tension theory leads us to our third suspect: 8—rep sets. At a cadence of two seconds on the concentric lifting action and two seconds on the eccentric lowering movement, your set will end up right in the middle of the optimum to second range for a given set of exercise.

Why is that range critical? Because when the set lasts longer than a few seconds, the body is forced to rely on the glycolytic-energy system, which leads to the formation of lactic acid.

When lactic acid, or lactate, pools in large amounts, it induces a surge in anabolic hormone levels within the body, including the ultrapotent growth hormone and the big daddy of muscle-building, testosterone. The increased time under tension also leads to more muscle damage, imperative if you plan on getting larger any time soon.

Theoretically, the longer a muscle is contracted, the greater the potential for damage to the tissue. The moderate-rep range, when coupled with a challenging weight, will also bring about a much-desired condition: the muscle pump.

That tight, full feeling under the skin, caused by blood pooling in the muscle, has value beyond its ego-expanding qualities. Studies have demonstrated that the physiological conditions which lead to a pump activate protein synthesis and limit protein breakdown. Thus, more of the protein you eat goes toward muscle construction instead of being burned off for energy. In a scientific twist of good fortune, the fast-twitch fibers appear to be the biggest beneficiaries of this phenomenon.This does not affect how I predict the USA election, because (1) the USA has a long history of data versus a one-shot event (2) the USA has many outcomes to calibrate on versus just one outcome (3) we have more data for the USA election than Brexit.

But, we certainly learned that a segment of the UK voters really want immigration restrictions and trade barriers. And then there were two. While Bernie Sanders is technically still running, Donald Trump v. This lead may be surprisingly small to some people (Democrats) or surprisingly large to others (believers in fundamental models).

A lot more to follow in the next 6 months and 4 days. It has been so much fun, but there is a really good chance that the primary effectively ends in 30 minutes feeling nostalgic yet. A quick post on the state of the election at 191 until Election Day.

Also, just added Newt Gingrich into the Republican VP slot should keep an eye on him. We pushed some updates to the site this morning. Musings will be brief updates on data, so I can reserve blog posts for more complete thoughts. Our polling reflects bleeding-edge research into cost-effective, fast, flexible, and accurate polling with an emphasis on politics and finance. We infuse raw polling data with machine-learning-based post-polling analytics along with a host of other data.

The backbone of predictions on this site are market-based, generated from real-money markets that trade contracts on upcoming events. PredictWise is run by David Rothschild an innovative, and stylish economist at Microsoft Research in New York City, but should in no way be construed as representing the views or predictions of Microsoft or any of its entities.

How do these match. Prior to the end of the primary strategic or upset party voters will state they will not vote for the other possible nominees. That is helpful to their candidate.

Clinton, but not vote or vote for Clinton v. Starting with the 2012 map, Clinton just needs to hold VA, OH, or FL. Pollster averages have her up by 12 pp in VA, 3 pp in OH, and 2 pp in FL.

Real Clear has her up 13 pp in VA, 1. This tends to have some predictive power, in addition to polls, at this early point. Clinton has more money in the bank and will likely out raise Trump by a lot. She will have a more unified GOTV game. And, she is extremely vetted.

Trump, while in the public spotlight has not been vetted as closely (no one has). Politics When Will Trump Leave Office. We created PredictWise because we thought it would be interesting and informative for people to better understand the likelihood of certain major events occurring, and to have that information presented in a manner that is easy to comprehend.

But, the pending disruptions are taking on new forms.

How Many Reps Should You Do to Build Muscle? The Shocking Truth

The relationship between people and machines are changing forever and our expectations for how the world will evolve are changing too. To cope, CIOs in end-user organizations must learn to develop an appropriate pace for digital change.

Reappraisal of the models climate scientists use to determine future warming has revealed that less optimistic estimates are more realistic.As new versions of Cloud ML Engine are released, it is possible that models developed against older versions will become obsolete.

This is particularly pertinent if you arrive at an effective model version that remains unchanged for a long period. You should review the Cloud ML Engine versioning policy and make sure that you understand the Cloud ML Engine runtime version that you use to train your model versions.

You can specify a supported Cloud ML Engine runtime version when you create a model version. Doing so establishes the model version's default setting.

If you don't specify one explicitly, Cloud ML Engine creates your version using the current default runtime version (typically the most recent stable version). You can specify a runtime version to use when you start a batch prediction job. This is to accommodate getting predictions using a model that is not deployed on Cloud ML Engine.

You should never use a different runtime version than the default for a deployed model. Doing so is likely to cause unexpected errors. You cannot request online predictions from models outside of Cloud ML Engine, so there is no option to override the default runtime version in your request. The default runtime version set for a model version cannot be changed. To specify a different runtime version for a model version, deploy a new version using the same training artifacts that you used initially.

Google Cloud Platform uses zones and regions to define the geographic locations of physical computing resources. Cloud ML Engine uses regions to designate its processing. When you deploy a model for prediction, you specify the default region that you want prediction to run in.

When you start a batch prediction job, you can specify a region to run the job in, overriding the default region. Online predictions are always served from the region set when the model was created. Batch prediction generates job logs that you can view on Stackdriver Logging.

You can also get logs for online prediction requests if you configure your model to generate them when you create it.More infoWe have professional tipsters, whose performance is beyond any doubt. In addition we incorporate an indicator (SCORE) that grades many aspects of the quality of their forecasts to help you select the best ones. More informationMore informationAll you need to know to take advantage of our services and detailed explanations to make you an expertIf you have any doubt about any of the concepts described in the academy, you can submit us your questionsSign up Our mobile apps fit the needs of all our customers and maximizes the speed when receiving forecasts.

You will be able to place different bets before the odds drop, thanks to the speed of the system we have developed. Picks Standings Help Academy Website Handbook Blog And More. Hurry up, time is money. Picks 3rd Place your bet Forget about placing your Pinnacle bets using our automatic betting tool Autobetting 4th Win with Inbetsment The work of our tipsters guarantees you success Why Inbetsment.

Play and win Monthly, quarterly and semi-annual awards Become an Inbetsment Tipster In 6 months you could start working with us Academy Tutorials Blog Sounds good, right. Do not hesitate any more.

Why Everyone Is Wrong About Reps!

Join us to receive the best tips Sign up Get our betting tips throught InAlerts App Our mobile apps fit the needs of all our customers and maximizes the speed when receiving forecasts. And what better way to get Low-scoring in the big game, but Degsy fancies Lacazette to score first and Liverpool and West Ham to win. Wins for Man Utd (to nil), Spurs (while conceding) and Man City (but not by loads). When you're waiting on Scotland to score, they don't. When you're waiting on Scotland not to score.

Scoring goals while wearing vests, it really is a thug life for Degsy Bilton. Still, Liverpool sorted him out Plus Arsenal to beat Chelsea, Man United to score but concede and Spurs to drop points at 'Boro.

He's already bagged winnings from the Liverpool win so you might want to listen to his other tips. We'll have a flutter on some season bets, so why not let Daniel Storey offer some help. Warning: He's an idiot. From most-used XIs to most-expensive XIs, to longest losing streaks and backs. It's Mourinho v Guardiola again. Allardyce referred to the "pure genius of the movement and the quality of the players". Jose Mourinho will be able to call on Zlatan Ibrahimovic, Phil Jones and Nemanja Matic for the derby We open with a fantastic email on CL minnows, and it hardly tails off.

Update your browser to view this website correctly. Update my browser now googletag.Principles of Statistical Inference, Cambridge University Press. Predictive analysis: The power to predict who will click, buy, lie, or die.

Smoothing, Filtering and Prediction: Estimating the Past, Present and Future. Unscented filtering and nonlinear estimation. Sage Publications, London, 791 p, third edition. Beat the Sports Books. New York, United States: Cardoza. Risk Return and Gambling Market Efficiency (PDF).

Oklahoma City, United States: Oklahoma State University. Retrieved 20 July 2015. African Divination Systems: Ways of Knowing. Despite predictions that the store would fail, it has done very well. The figures and statistics are used for the prediction of future economic trends.

6 reps for mass

These example sentences are selected automatically from various online news sources to reflect current usage of the word 'prediction. Test your vocabulary with our 10-question quiz. Explore the year a word first appeared Definition of prediction 1 : an act of predicting 2 : something that is predicted : forecast NEW.

Take the quiz How Strong Is Your Vocabulary. Take the quiz Word Winder's CrossWinder A game of winding words. A prediction is what someone thinks will happen. A prediction is a forecast, but not only about the weather. So a prediction is a statement about the future. A fortune teller makes a prediction using a crystal ball. A meteorologist uses maps and scientific data to tell us about the possibility of rain, snow or sunshine.

And when I made the prediction that you would understand what this word meant, it was based on instinct, a gut feeling telling me what would happen next. Whether you're a student, an educator, or a lifelong learner, Vocabulary.

Don't have an account yet. It's free and takes five seconds. Europe's elite club competition is back and starts tonight when Glasgow face Montpellier in what will be a thrilling game to kick off Round 3. Other big matches see Toulon host Bath, La Rochelle take on Wasps, Exeter face Leinster and a repeat of last season's final taking place at Allianz Park between Saracens and Clermont.

Incredibly Saracens enter the game on the back of five successive losses in all competitions. That game isn't where our focus lies though as we pick out Munster against Leicester as the battle for top spot in Pool 4 heats up with a mouth-watering clash. Remember, this is when extra spice is added, as next week these sides all face each other again in reverse fixtures. Munster, now under Johann van Graan, face Matt O'Connor's side at Thomond Park with both teams locked on six points despite Munster having drawn and won a game to Leicester's one win and a defeat.

That means the pool is far from over as Racing 92 and Castres remain in the mix. Leicester head to Limerick on the back of a 32-25 loss at Wasps while Munster impressed in their 36-10 victory over the struggling Ospreys. Van Graan has inherited a strong squad that has a perfect mix of youth and experience and despite ongoing speculation surrounding the likes of CJ Stander and Peter O'Mahony's future, Munster's focus will be centred on claiming yet another European home win.

James Hart has been playing very well of late but a returning Conor Murray's quality should give the Irish province greater direction at the base and we expect them to be too much for their English visitors.

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A great ASSET to your organization!!. The ability of Scandinavian people to communicate in English greatly enhanced our travel experience in Sweden!.

I used to own a tour company myself so am quite confident that the services we received from Nordic Visitor were not only competent but actually went beyond what the promised.

We used NV for an 18-day self-drive around the entire country, including Westfjords. Keeping it short, they provided everything promised and even more. Documentation, driving instructions, optional places to visit and pretty much everything else was spot on.

They even provided a cell phone for our unrestricted use (which, because of their planning and execution, was not needed, not even once call). Every encounter with a service provider, basically the rental vehicle and hotels (plus a few optional tours we had them book), went smoothly and cleanly. Yes, they may have cost us a bit more but it was worth it (and, I'm sure, would have been even more worth it if there had been any problems along the way).

What fantastic service this company provides. They customised a tour to meet my requirements. When we arrived they gave us a complete package of information and everything was perfectly arranged. When I first made an enquiry I told them we wanted to photograph waterfalls and they had marked the map of our route with all the waterfalls. I really recommend them very highly.

Helga planned every detail, including making reservations at the most unique lodgings anywhere, arranging our rental car, providing a map with the route and handwritten notations of stops to make along the way. Nordic Visitor also provided a spiral bound notebook with suggested sights to see each day, including optional excursions. Nordic Visitor provided us with a cell phone (which we used to call Nordic Visitor with questions during our trip), a gas discount card and an anniversary gift as well.

If you love the outdoors and exploring, Iceland cannot be beat. And don't forget to call Helga at Nordic Visitor. They will work closely with you to make sure your trip is as memorable as ours.

6 reps for mass

From our pick up at the airport to renting a car, booking hotel rooms and suggesting sites that are not in the guide books, all transitions were seamless.

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