Workout

Now Simplify Muscle Development by Simplifying Your Workouts

Catherine F. Wagner 

The eternal desire to build a strong and proportional body is still alive. Therefore, the average practitioner no longer seeks to create a monstrous, strange and iridescent body with all the colors of the rainbow, with knotted veins, huge and sturdy legs and the inability to fit into a shirt.

The eternal desire to build a strong and proportional body is still alive. Therefore, the average practitioner no longer seeks to create a monstrous, strange and iridescent body with all the colors of the rainbow, with knotted veins, huge and sturdy legs and the inability to fit into a shirt.

But everyone in the gym always wants to develop a noticeable amount of muscle and strength. And you really want to see the results of your hard work without hiding them under a layer of unwanted fat.

The impressive body design not only provides external advantages, such as strength, power performance and aesthetic structure. It also offers many internal benefits: self-confidence, increased self-esteem and self-discipline, to name just a few.

But with all this traffic about certain plans, protocols and formulas, it’s easy to bang your head against a wall and fall into a black hole of frustration and confusion.

Drowning in information makes the temptation to appear even stronger.

Another trap is to become an airplane pilot. Do you constantly switch from one plan to another without staying with it for a significant period of time? No real results in the last six months of training? And what about last year?

You may have to start from scratch.

If you work now, don’t stop. But if you are one of those I mentioned above, then an intervention may be necessary. You can be comfortable with what you’re doing; you can be strong in certain areas and love that feeling; or you can just be a man of habits and fear change.

Regardless of which category you belong to, you need to ask yourself a serious question: is what I am doing getting closer to my ultimate goal?


The Forgotten Secret of Muscle Building

Step away from all that noise, hype and empty promises for a moment, and you may find the key to success in a gym that stares you in the face. It’s not a big secret, it just got forgotten. Are you ready to hear it? Here it is.

The key to building muscle (or any other goal for the body) is the complete execution of a solid plan and the practice of discipline, consistency and perseverance in the execution of that plan. In other words, no matter which program you choose, the main thing is that it fits your goals. It’s up to YOU how it works.

Choose a plan, any plan, and stick to it for at least six months. Work on it, stay with her and believe it.After six months, then and only then will you be able to change something or try something new.

What you really need in your training are the basics. Get rid of all the super technical, complex and advanced techniques that will make your wheels spin. Some of these can be very effective ways to speed up your learning, but first you need to relearn the basics and establish a solid foundation.

Start with movements that allow you to use the most weight and engage the most muscle mass. Multi-JOINT compound exercises such as Bench press, shoulder press, pull-UPS, rows, deadlifts, squats and forward inclines are the most popular and will give you the most for your money. Avoid exercises such as double biceps, high-wire loops that produce few or no real results.


Training to build mass

Let’s take this step by step:

  • Choose how many days a week you will train. One of the best schedules is to train four times a week. With that in mind, take a break for Mondays, Tuesdays, Thursdays and Fridays, and Wednesdays and weekends for weekends.
  • Then select the frequency. Full body exercises twice a week with simple up/down exercises make more sense for a basic plan. This means chest, back and shoulders on Mondays and
  • Thursdays, and arms and legs on Tuesdays and Fridays.
  • The choice of the exercise is as follows. You don’t want to choose more than two exercises for larger body parts, such as the chest, back, and legs, and no more than one for smaller areas, such as the arms, shoulders, and calves. Just make sure that these are the big complex exercises we are talking about, not the small isolating movements.
  • Determine the scope (approaches). Its total volume does not have to be too large. We tend to do a little more where we succeed and reduce what is difficult. Aim for an even playing field and perform four to five sets per exercise. This will allow you to get in and out of the room in about an hour.
  • Select the number of representatives. Traditionally, pure strength training requires fewer repetitions, from 2 to 6, while hypertrophy (increased muscle mass) is usually from 6 to 12 repetitions. Depending on the goal, 4 to 12 repetitions are ideal.
  • Do not forget about rest periods. This factor is one of the most important in your training. For example, if the goal is hypertrophy, it is better to use rest periods of 45 to 90 seconds. Resting too long leads to less fatigue and increases lost time in the gym.
  • Join. Without commitment, all the carefully designed planning by you will not do any good. Promise yourself that you will see him for at least six months.

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