- Find 4 to 6 really good exercises for any larger muscle
groups, or 2-5 for even smaller muscle groups.
- Pick exercises that are mostly dumbbell and bar related, use
very little machines!
- To find a good weight will take a little practice, but the best
way to really work out hard is sets to absolute failure by
increases weight and lowered repititions. First set should be
about 12-14 reps giving every thing that you have using proper
technique! 2nd set increases wight by 5 or ten pounds
9-12 reps, again trying Hard as phsically possible to complete
a set to failure! and 3rd set of the weight which is most
challenging but can complete 6-9 reps and Have nothing left in
you to lift once more! If you are more experienced lifter you
may want to add another set, or superset the last exercise
with about 67% the weight to failure.
- It doesn't matter what or how many exercises you do as
long as you work to failure and use 90% proper form and
technique, with very little momentum!
- Do a warm up before you exercise where you are sweating
but not exausted, your heart should not be beating wildly,
and as for rest between sets you should wait for however
long you feel it takes for your heart to stop beating at a
frantic pace, but not at resting pace either, only until you
know you can once more give everything you got, these
rests can take up to a whole 4 minutes!
- Always stretch after workouts, and do light to moderate
stretch of the muscle being worked out so you can give
everything that you got!
- Always Support your back!
- Never risk injury, if you know you can not finish a set
without cheating it's probably because you've given
everthing you got, so don't Swing, or Bounce!
- For each rep push the weight as hard as you can under
control but don't let momentum do any work, eg, when you
are doing Dumbell Flat bench Lift then as hard as you can
until the last set is so hard that you have to squeeze your
muscles to finish it, but NEVER push one side of your
body off the bench to elevate the dumbbell!
- Drink, Drink, Drink, Water only, none of the Gatorade junk!
Water is the only drink that properly feeds your muscles
Oxygen and re-hydrates you bod of liquids!
-Use a partner to workout, but don't have them spot you every
set just let them be there for 1st rep lifts, or last rep absolute
failures.
- Breaks: If you do a muscle group a certain day in the week
only do that muscle group again when that muscle is not
feeling sore, and that you know you can lift just like the
other day, Eg. If you do chest it usually feels sore for days
after, well don't work it out again until it is not sore, or
else you'll just help yourself get weaker, because your
muscles are too torn up to repair themselves in time.
- Get enough sleep that your body feels fine enough to
work out!
- Eat a very well balanced diet, and get lot's of protein! Eat
protein enriched meals an hour before workouts, and right
after a workout, also include carbs, and don't eat extra fat, the
amount of fat in a well balanced diet with meat is enough to
get you ewnough energy and keep you slim while
increasing metabolism!
- Exercise After Lunch when your body usually feels best!
- Go jogging every morning!
- Workout whenever you feel like it, Just don't work the same
muscle group everyday, sometimes similar muscles get
workout for different muscle groups eg, Triceps are worked
out when you do Shoulder and Chest as well As traps, so
keep longer breaks between those days, and do other
muscle groups, like Legs!
- When you really know you can't workout, pick the muscle
that you rarely work on and do a little 20-30 minute
exercise, and then do a lot of cardio, but don't change
your diet! Eat Lots! But Eat Healthy!
- Focus on a mind set that will help you lift best, don't
feel angry, sad, and don't laugh while lifting.
- Record or remember your results to make sure you're
improving!
- Some times, Just rest!
- Wear proper workout gear
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