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5 ways to build muscle mass fast



Nothing replaces hard work and endurance in the gym. However, there are some tricks that allow you to maximize your time while you are there. These five time-saving tips will keep you up to date and unlock your full potential.

. 1 Use compound exercises, movements that use more than one joint, and more than one muscle group. It's like multitasking your workout. Some good examples are triceps dips, squats, bike crunch and even a basic push-up.

. 2 Accelerate! Research from the Journal of Strength and Conditioning Research has shown that one repetition every two seconds is three times more effective than one repetition every four seconds.

. 3 Move until you fail. Instead of using multiple sets, you should work with the same exercises until you can no longer hold the form and physically can not repeat it. By limiting your sentences and resting only between different exercises, you can effectively limit your weight training to 1

5 minutes a day.

. 4 Every day is not a weight day. Stay on 3 days a week to build muscle and take a break. Some suggest taking rest days only for certain muscle groups, eg. B. a back and another arm. But if you use compound exercises, your whole body needs to rest. Use these days for cardio.

. 5 Stay in motion! Limit your rest periods during the set to less than minutes. The general rule is that if you lift hard, keep your rest periods closer to one minute. If you want to lift the lighter, take shorter breaks.

Jennifer Cohen is a leading fitness authority, TV personality, bestselling author, and entrepreneur. With her unmistakable, straightforward approach to wellness, Jennifer was the featured trainer of The CW's Shedding for the Wedding. She coached attendees to lose hundreds of pounds before their big day, and she regularly appears on The Today Show by NBC, Extra, The Doctors, and Good Morning America. Join Jennifer on Facebook Twitter G + and on Pinterest .

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