Why High Reps & Heavy Weight Is The Way To Grow! Sometimes, who you train with can be HUGE. Well, my training partner is HUGE and it has lit a fire in my belly akin to eating hot peppers covered in Ex Lax. ![]() My new training partner is Lin Mc. Ateer. He is an employee of our largest distributor for Scivation and the EXCLUSIVE distributor for Primaforce- Europa, but in the gym, we are just two warriors knocking it out. It is THE ONLY way he trains, with the exception on a few things we will do instinctively, and it has allowed me to GROW while dieting at BELOW 5% body fat! For the purposes of this article, I will call it ! What we do is 2 sets of 1. We then do two sets, sometimes one if it kicks our butts, until we get 1. We still go heavy and sometimes will even use rest- pauses to get that magic 1. ![]() This has helped keep me injury- free and unlike other 1. HARD. Our calf exercises are either donkey calf raises, seated calf extensions or leg press calf raises at three sets of 2. We do abs most days at three sets of 1. It goes like this: Train your lower body twice per week. One session is the 20-rep squat routine and the other is something different like deadlifts, leg presses, or. This four-week weight training workout routine will help you build a. How Much Of My Max Should I Use? Choose a weight that allows you to get 1. As soon as 1. 5 reps comes easy, it is time to raise the weight for set number two! After a couple of weeks on this program, you will find that you are lifting the same weight for 1. REPs is an independent, public register which recognises the qualifications and expertise of health-enhancing exercise professionals in the UK. It is an unreal feeling! What If I Can't Complete 1. Reps? If you reach failure after say 1. This is called a rest- pause set. The goal of this program is to always get 1. NO MATTER WHAT! Even if you have to rest twice that is fine.
The most important thing to do is consistently add weight to the bar while completing your 1. As was said in the preceding paragraph, as soon as you can complete 1. Example Routine With this style of training, we utilize a lot of machines. This is more of an advanced training program because as a beginner, you want to focus on the bread and butter exercises such as squats. But as you will see, we incorporate these core lifts into this program regularly. Here is a sample routine: Ab Selections To Consider. Calf Selections To Consider. Cardio This all depends on your goals. But generally, I recommend 2. Pre or Post Workout. The Importance Of Year Round Cardiovascular Training. Endurance A. K. A. By doing cardio year round you will increase your body's capacity to lose fat at both rest and exercise. Let's discuss what type of cardio to do. Low- Moderate Intensity Cardio On Weight Training Days As stated in the intro, bodybuilders primarily use cardio as a means to increase their caloric expenditure (Cardiovascular training has a TON of other health benefits, but we will not touch on those benefits here). The use of low- intensity cardio, done either pre or post weight training, allows one to burn more calories while not hampering recovery. It would be very hard for someone to complete a HIIT session pre weight training as it would decrease your performance when lifting weights, or to complete the session post weight training as it would be very fatiguing. If you get injured, then your workouts will suffer or cease altogether. Therefore, I feel it is more practical to perform low to moderate intensity cardio on weight training days. Now one could perform their cardio separate from their weight training, but for most that would mean two trips to the gym, which is impractical; hence my recommendation to perform cardio pre or post weight training. Remember, your main goal is to hit it hard in the weight room. If doing cardio pre weight training decreases your performance then it would be better for you to do it post workout. High Reps For Huge Muscles There you have it, a program unlike any you have ever used before. Don't stop at eight reps, be a real man and get 1. Just don't cry to us when your clothes are too tight!
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