12/24/2022 0 Comments Rest time for endurance trainingFor example, on chest day, perform: flat, incline and decline exercises that also stretch the chest outwards, upwards and downwards.Ĥ.) In order for the muscles to grow, you must push for absolute muscle failure (when you can no longer perform a single rep with strict form). Because the 2 systems work in tandem, you have a more steady supply of available energy allowing you to replenish the energy stores needed to maintain intensity and keep strict form.ģ.) Always hit the targeted muscle(s) from multiple angles and with high volume sets and reps. Unlike when training for strength, the body draws its energy from the ATP-PC and glycolytic systems. Think bench presses, squats, deadlifts, pull-ups, dips, overhead presses, bent-over rows, etc.Ģ.) Keep your rest times moderate (1-2 minutes). This allows you to lift heavier and get stronger whilst building size. Normally between 65 - 80% of your 1RM.Ī couple of things to think about when training for muscle growth:ġ.) Just like when training for strength, prioritize compound moves that recruit more total muscle mass. This means choosing a load in which you can complete at least 8 reps but not more than 12. When your goal is to maximize muscle growth (hypertrophy), prioritize the moderate rep range with a weight at which you reach muscle failure between 8-12 reps. This will provide your body adequate time to restore creatine phosphagen (the predominant energy source for bursts of all-out effort) which will allow you to lift heavier and get stronger faster. If you go for a 1 rep max lift without properly preparing beforehand, you place yourself at serious risk of injury.ģ.) Allow sufficient rest time between sets (2-5 minutes). Leave your ego at the door and make sure you take the time to learn the correct technique before loading the bar up with too much weight.Ģ.) When performing heavy compound lifts, always take the time to warm up properly and ease into your workouts. While moderate reps (8-12) can build muscle and strength at the same time if your primary goal is to get strong, go low!Ī few things to think about when training for strength:ġ.) It's always important to lift weights with strict form but never more so than when lifting really heavy in the low rep range. When your goal is to maximize your strength gains, prioritize heavy compound lifts (deadlifts, squats, bench press, etc) in the low rep range (1-6).
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