Everyone says that more is not necessarily better when it comes to the length of a bodybuilding workout; and so it is. Here’s what you need to do to use the maximum time spent in the gym.
1. Planning workouts
Planning is essential in sports, and bodybuilding training does not make exception. Not only professional athletes must have the well organised training. Everyone wants results must formulate some realistic goals to reach by following a certain strategy. Thus, a longer period of time such as a month, can be divided into smaller units-training weeks, culturismzile-after which we can establish the exercises and cargo depending on objectives: defining, mass, force, recovery etc. We must not forget that a single formula workout ceases to be productive if used endlessly.
2. Training Log
A journal with your evolution over time is the most faithful and honest partner. He will tell you bluntly if progress, or if it is necessary to revizuieşti the program. It’s not hard to do-it is a simple table that must appear on the date of the training exercises, the number of repetitions performed and weights used. Obviously, everyone’s creativity as key in devising such a table.
3. Core exercises
Complex exercises asking for more groups are holy for anyone who wants to be stronger and more massive. Any champion would not have climbed on the podium if there would have been no împinsul of the chest with the barbell or dumbbell, with tracţiunile for the back, genuflexiunile, or flexiile for bicepşi. Isolation drills have also their role, such as a preepuizara muscle groups. However, the complex movements of muscle stimulation delivers much better and should be the basis for an effective bodybuilding workout.
4. TheTempo
Tempo is the speed with which raise the weight as part of an exercise. The average speed is about 1 second the positive portion of the movement and 1 second in the negative. Some specialists argue that a muscle is twice stronger than the negative into the positive. This means that negative phase can last twice longer than the positive: raise the barbell in 2 seconds and descend into a 4. Anyway, whatever he, tempo must be slow enough to avoid injuries or unwanted “help” provided by gravity or inertia of motion.
5. Rest between sets
The duration of breaks between sets will vary depending on the intensity of a workout bodybuilding exercises. A large number of repetitions (12-15) involves smaller breaks (45-75 seconds). A smaller number of iterations (1-5), so a higher intensity, involves a little more long breaks (2-5 minutes) between sets.
6. Symmetry
I think that we all met through the halls to sports individuals obsessed with certain muscle groups, they work until touch grotesque dimensions. The aim of the training bodybuilding is to enable us to show well, harmoniously, to eliminate the imbalances between muscle groups. This is why, when we design a program, we must give equal attention to each of the muscle groups, depending on its stage of development. Last but not least, uneven development of muscle groups reduces the effectiveness of the exercises and can even cause injuries.
7. Cardio and stretching before workout with weights
5-10 minutes of aerobics before force is all you ask before you chicken body seriously at work. Thus, the heart is on guard, the body temperature rises and lowers the chances of injury. The next stage contains a few exercises of stretching for the groups that will be worked out later. Never have stretched a muscle unheated.
8. Training and intake of middle area
Some powerful forearms allow a better control of loads. Nothing is more frustrating than to be forced to finish an exercise when you could do a few times just because they have ceded the forearms.
Muscles of the trunk, abdomen and lower back i.e., horses are real workhorse Foundation relied on by most muscle groups. A spinner inhibits proper untrained limb and may be the victim of some of the most serious accidents.
9. After workout - Nutrition
After an exhausting workout bodybuilding, the menu should contain a mixture of proteins and carbohydrates with high glycemic index and low. With high glycemic index carbohydrates stimulate insulin secretion; She is the one who will carry the nutrients where needed. Sugars with low glycaemic index complements the glycogen reserves gradually emptied during training. Protein helps repair muscle fibres that can be requested through the workout. After training, nutritional supplements are a much more efficient solution than a traditional meal being abs
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