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Master these fitness secrets to get bigger and stronger



You do not go to the gym without a reason. You are most likely in the gym to achieve a specific goal. And one of the most common goals in the gym is: people want to get bigger.

You arrive at the gym and chase bigger muscles or a bigger body. Then they do exactly what they think is necessary to achieve that goal. The Problem: Most people do not know exactly what they need to do to get bigger.

Ask the average gym-style man how to build bigger muscle, and he'll probably tell you to do exactly what he's doing: lots of sets and repetitions with lots of redundant exercises, including long breaks for Selfies or scroll through his social media feeds. Or if this guy spends a lot of time on the Internet, he thinks that intensive interval training is the secret of any size (Pro Tip: that's not the case).

In both cases, it is not easy to chase down the size of a gym without guidelines. That's why there are always a lot of people training who do not get the results they want.

The good news is that thanks to this guide with tips to help you get bigger, you no longer have to blindly go to the gym. They usually borrow a book from Chad Waterbury, Men's Health Huge in a Hurry as well as a training video program from Fitness Director Ebenezer Samuel, CSCS New Rules of Muscle.

Are you ready to grow up? Then read on.

Big Lift

The longer you lift weights, the heavier the weights need to be to see results. On the one hand, it's a stupid point ̵

1; of course you use bigger weights when you get stronger. But it's easier than you think to mess this up.

As a beginner, you could increase in size and strength as long as the weight you used for a particular exercise was at least 60 percent of the amount you could lift for an exercise, one-time repetition with maximum effort. It's a weight that you can lift in a set 15 to 20 times. Anyway, that's pretty easy.

However, this percentage increases with experience. Most gym regulars must use at least 80 percent of their 1-rep to get bigger and stronger. Now it's about a weight you could probably lift eight times in an all-out set before there's nothing left in your tank.

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You'll need heavier weights to make a profit.

Veerasak Piyawatanakul / EyeEm Getty Images

Be honest: Are you really using weights heavy enough to fall into this range? If you use 80 percent of your maximum for 3 or 4 sentences, each sentence would likely consist of 5 or 6 repetitions.

If you do this, then From then on, it's even harder beyond junior high – if you're a serious gymnastic rat and have been training most of your adult life consistently, you may need 85 to 90 percent of your 1 rep maximum performance to make real progress Sentences of each exercise han it is 2, 3 or 4 repetitions per set. You should not be able to finish at least some of these sentences within the given time. If you lift a weight until you are physically unable to lay the foundation for the success of your next attempt, this helps.

You can see the problem: Nobody can lift almost all weights with each exercise. They would either burn out or hurt themselves, and it would not take long.

Fortunately, there is a gap.

Quick Lift

You know that you want to slowly and intentionally and underweight balance control. Yes, you should stay "under control" – good form requires it. However, there is a serious problem with "slow and deliberate".

The faster you lift, the better the results. As you try to increase size, fast lifts activate more muscle fibers that have the greatest potential for growth. As you try to lose weight, fast exercises increase your heart rate – and your metabolism – more than anything else. And when you try to get stronger. , , Well, how many heroic deeds can you list that are executed slowly and intentionally? Even if something looks slow from the outside, you can bet that the guy doing the trick is hell-bent on getting it done as quickly as possible.

Anything worth raising is worth lifting quickly as long as you control the weight and do not let yourself be controlled. This means that you lower the weight slightly more slowly than you have raised it. More on that later.

Stop when you are in front of you

A fast lift with a high weight consumes more muscle fibers than a slower lift with a lower weight. But these big, strong muscle fibers dissolve very fast – usually in 15 seconds or less. Once they have stopped, you have to fight the weight by using fibers that are not up to the task.

Your body can deter you in two ways:

1. The speed of your repetitions decreases.

. 2 Their shape changes, and you either shorten your freedom of movement or have to cheat in order to achieve full freedom of movement.

At this point it makes more sense to end the sentence than to continue with impaired speed or bad form. These are your new yardsticks for a failed employee.

Yes, it can feel unnatural. If the goal is to make sets of 8 reps and your speed slows on the sixth, discipline is required to complete the set before these seventh and eighth repetitions are ground and shaken.

Focus on large muscles

Yes, biceps curls help grow your biceps. However, the biceps curl can not and should not be the backbone of your workout. Moving big weights will help you get bigger overall and make your whole body grow.

That means focusing on tent pole lifts: bench presses, pull ups and pull ups, barbell rows, deadlifts and squats. The goal is to perform at least one of these movements in each workout. It should also be one of your first two exercises a day so you are strongest and freshest and ready to move heavy weight. If you train too late with big exercises, you just do not have the energy to move the same loads.

So first build your workout with your biggest lifts. Take the breast training down. It starts with a simple dumbbell press, the hardest exercise in the routine. There are detailed movements, such as cable flying, just before the end, only after the larger muscles are tired.

Build your training with the biggest exercises first, and you will succeed.

Crush Leg Day

You need to focus on your biggest muscles and on those muscles that can move the most weight. And no muscle set moves more weight than your legs. From bodybuilders to crossfitters to powerlifters, almost every normal athlete has a squat and a deadlift much stronger than, for example, bench press or shoulder press.

For this reason, you can not skip Leg-Day (just in case the Memes for "Do not skip Leg-Day" are enough to convey this point). And you can not send e-mails on the deadline. If you go to the gym to train your legs, you train them hard and aggressive. You should train them as hard as possible and in good shape. And if you do not have knee problems, you should make sure that you master the squat. Get started with this video.

Perfect your technique.

This talk about lifting heavy loads does not mean that you should bounce weights off the chest when bench pressing, stacking pull ups, or heavy weight squats.

You want to move heavy weight with precision, not with momentum! And that means learning how and when to take breaks and stops so you can be sure your muscles are doing the work. And it means that you learn to lift at certain tempos. You always want to lift your weights fast, but lower the weights? That's another story.

Take a squat, for example. They want to get up as powerful and aggressive (and fast!) As possible. But if you sit down, take your time. Think about how to descend into the squat in a controlled manner, which takes 2 seconds. Then hold down the lower position for 1 second. Then get up.

By learning to do repetitions in this way, you can build muscle and body control. It is equally important that you build a strong mind-muscle connection and understand the muscles that you should activate with each lift. Do you need more ways to really activate this mind-muscle connection? Try These Bicep Movements New Rules of Muscle.

Let cardio take a back seat.

Yes, it's good to exercise your cardiovascular system. And yes, if you want to lose fat, you need to burn calories. However, if you try to get bigger, you need to keep that focus.

A common mistake that people make when packing: they keep trying to integrate cardio into their training. However, this may affect your ability to grow in size.

If you really want to grow in size quickly, first focus on size. This means that you have to lift hard and then recover your body from these heavy exercises, so you can lift it again with difficulty. And this recovery is hampered when you lift hard and then run on the treadmill for half an hour rather than recover properly.

There will be time later for training your cardiovascular system after you reach the size you were looking for.

Restore

True story: More training is not always better. They build muscle tissue in the gym. This tissue grows when you are not exercising. So while it is tempting to train as hard as possible for as long as possible, you will not get the profits that you think you will.

Your best training approach, especially if you are just starting your fitness: Strive for good, hard workouts that move heavy weights every other day. You can train on Monday and then rest on Tuesday, train again on Wednesday and rest on Thursday.

You can train every day, and once you get to the gym, it makes sense. However, if you do so at the beginning of your fitness journey, your performance at the gym may gradually decline. It is better to be fully rested between workouts so you can vigorously attack each workout.

Cut Class

Fitness classes are all the rage these days, but if you're trying to get bigger and stronger, this is not the way to go. Your typical one-hour fitness class is not meant to help you build muscle. It is designed to help you burn calories and work up a sweat.

If you want to build muscle and size, you need two things that fitness classes can not provide. First, you need a lot of peace between the sentences. Remember: you lift heavy. And you can not lift hard if you have 15 seconds to gather before you have to hit your next set. , , What ever. Second, you need a program that targets specific muscles. Not signing up for a spin or boxing course will do that.

These classes are fine if your goal is general fitness. But if you really want size? You must delete the fitness classes from your training plan.

The World's Smartest Training

If you want to build muscle fast, the old adage is: you need to train smarter and not harder. Try this training to get started.

Monday

Make 25 reps for each exercise with a weight that you can lift 4-6 times before your speed declines or your shape changes. Let it rest for about 60 seconds between sets.

1st bench press

2. Reverse series

3. Deadlift


Tuesday: Break

Wednesday

With a weight that you can lift 10 to 12 times before your speed wears off, or perform 40 reps per exercise, your shape changes , Do all the repetitions of each exercise before you rest. 45 seconds break between sets.

1. Dumbbell oblique pressure (4 full groups of repetitions instead of 10 to 12 repetitions)


      2. Dumbbell single row

      3. Kettlebell Rotational Longe To Walking Lunge (6 reps per leg)

      Thursday: Break

      Friday

      Make 15 reps for each exercise with a weight that you can lift 2 to 3 times before your speed declines, or your shape changes. Take a break of about 90 seconds between sets.

      1. Dumbbell rows of mixed type (4 groups per page)


                      2. Skullcrusher


                      3. Front Squat



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