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Jeremy Ethier Tips on Repetition Lifts for Faster Muscle Growth



Jeremy Ethier, kinesiologist, fitness trainer, and founder of Built with Science, is back with another video to help you grow muscle faster. Previously, he shared his top exercise to improve your warm up for faster gains. Now he goes into how the way you repeat your exercises can lead to more muscle growth in less time.

“One of the biggest areas of confusion for lifters is how exactly you should do the reps of your exercises to get the most muscle growth out of those reps,” says Ethier. “Should you be doing low repetitions, high repetitions, heavy weight, light weight, slow repetitions, or fast repetitions?”

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Ethier believes the best way to get the most bang for your buck is to do your reps using these three rules.

How to Lift to Maximize Growth

Rule 1: Most of the time, stick to a hypertrophy rep range of around 6 to 12 reps for each of your sets.
Rule 2: Use moderately heavy weight or resistance so that you can stay in that 6 to 12 reps range.
Rule 3: For each rep, use a lifting pace of about 1 second on the way up and 1 second on the way down.

“These three ‘rules’ will largely help you build muscle faster,” says Ethier.

Focusing on tension, however, must be your priority.

According to Ethier, there are two steps you should take right away to maximize your tension.

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Step 1: mastering the execution.
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Since your body is designed to cheat, it will try to find the easiest way out during your repetitions. You may lift heavier or do more repetitions, but you don’t put more tension on your target muscle and so don’t experience growth, “says Ethier. Check out your exercises and see if you compromised your form during your repetitions. “

In this case, Ethier suggests reducing the weight used or reducing the repetitions so that you can work precisely and in optimal form.

Step 2: apply internal focus.
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Applying internal focus is the idea that we can stimulate and grow our target muscles even more by focusing more on them with each rep, “says Ethier.” Your main goal shouldn’t be to simply get the number of reps and sets required for the day. “

Instead, he says you need to be mindful and actively use your target muscle. Keep in mind that instead of just focusing on adding weight or doing a set number of repetitions, your muscles contract with each rep.

“When you do this, your exercises will inevitably get a lot harder. It can be tempting to stop using that internal focus just to get to your target number of reps or to get a certain amount of weight for the day,” says Ethier. “But those extra reps and that weight do more harm than good because that extra tension isn’t aimed at increasing your target muscle size. Put your ego aside and realize that this is indeed the fastest way to build muscle ( instead of pointless repetitions)). “

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However, there is an exception for heavier sets of lower reps and compound lifts like deadlifts or squats. Instead, Ethier says you should focus your attention on the execution instead and just add the weight. That way you are also much safer.

Bottom line: you have to realize Why You do all of the exercises in your workout.

“If you want to use these exercises to get your muscles growing, you’ll get far better results in the long run by prioritizing your execution and focusing on the muscles you’re supposed to be working on as opposed to just moving that Weight from point A to point B, “says Ethier. In other words, if you’re not trying to become the strongest man in the gym, stop worrying about how much you can do. Instead, focus on how you are doing it.

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