Since intensity is a measure of weight, it can be expressed as a percentage of the best lifts yours (or a maximum of repetitions ( one-rep max, 1RM )). 1RM is the maximum weight that can be lifted safely for a single iteration.
From here, you can determine certain percentages. For example, if your 1RM pushed the bar is 83 kilograms, 70% of 1RM are 58.1 kg. Scientific studies tell us that a weight that is below 65% of 1RM our website is not considered. So in this case, you should use a weighing less than 54 kilos if you want to grow your muscles.
The weight that ought to use - your training intensity - is determined by the aims of that training. Sets that have more than 15 repetitions are somewhat lower than those with moderate or low number of repetitions (6-12) hypertrophy, and sets a small number of repetitions (1-5), turn out to be the most suitable for you if your goal is to develop your strength.
practical application
To get the best results, do a moderate number of repetitions (6-12) at an intensity corresponding to 65-85% of your 1RM. Data show that this is the most effective way to maximize your muscle growth.
2. Focus on volume
The volume is equal to the total number of reps, sets and weight of a given workout. Programs that include multiple high-volume sets are superior to a simple routine to build muscle mass.
Although the exact mechanism is not known, a greater hormonal response occurs with multiple sets execution of high-volume, compared with those with a low volume. If hypertrophy, it can be said that more is better, and the high volume of work increases more effectively influence hormonal responses.
Gradually raise the volume while in a methodical manner.
practical application
Protocols multiple sets ( 3-4 sets per exercise ) are more effective in developing muscles than those with a single set. Hypertrophy, choose the path to high volume.
3. Focus on choosing exercises
Both exercises targeting only one hinge, and those covering several joints are useful for muscularity, but movements involving multiple joints are superior in this regard. Exercises many joints are those in which several pairs of joint working together during an exercise.
For example, when you push the bar, shoulder joints and the elbow (muscles attached to them) are working. Do not fit doubt that the exercises for many joints helps you develop better muscles , stimulating a response hormonal more in training, but also nervous system more than do the exercises for one joint.
The inclusion of both movements is important for maximum muscle growth target. By varying the exercises performed, allow stimulating muscle fiber, resulting in muscle respectively in different positions and angles plans.
Exercises more joints, and those for a single joint, both have an important role in physical development, although the former are those who dominate, especially at the beginning of your workout, when your energy level is high. Finally, the exercises that you do should be varied to develop your muscles better targeting of training conducted.
4. Focus on rest
The period of rest is perhaps one of the most overlooked variable in hypertrophy. I refer to during the break between sets. This should be adjusted according to the aims pursued in training.
For example, for a high resistance, the rest period between sets should be 3-5 minutes. However, a more moderate break, 1-2 minute offers great benefits for hypertrophy.
practical application
Suitable pauses between sets should be about 1-2 minutes for a sufficient recovery and optimum muscle growth promotion.
5. Focus on recovery
How much rest between training sessions you work a specific muscle group to maximize its development? First, remember that the growth process does not occur during training. Indeed, exercise is a stimulus, but muscle tissue recovers during periods of rest, needing rest and good nutrition.
Protein synthesis (which is the process of developing muscle) may remain at a high level for 48 hours (or more) after training. That said, should you allow the muscles to recover for at least 48 hours before you train again. the way you share your workout during a week it becomes an important factor.
You should train your chest and triceps on Monday and Wednesday shoulders rather than taking turns each group (chest months triceps shoulder Tuesday and Wednesday).
practical application
Allow your muscles to recover and grow by a minimum rest period of 48 hours between workouts.
6. Focus on tempo (pace)
The pace is brave repetitions each. Before discussing this, we need to clarify some terms. In a typical resistance exercise, we have 3 types of muscle contractions:
- Concentric: is shorter muscle contraction phase (lifting dumbbell curls for biceps during);
- Eccentric: beam contraction (lowering the dumbbell during flexion);
- Isometric: is the contraction has been no movement at the wrist (between the eccentric and concentric phase).
So what's the ideal speed of repetitions to promote muscle growth during the 3 phases of the above? Experts say that should rise faster and explosive concentric phase and slow down on the eccentric.
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