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Tip: Rise in old age? Increase the volume



For people over 40, I have suggested that you refrain from sentences of less than 5 repetitions. That does not mean that you have to fall forever into the sticky swamp from 8 to 10 repetitions.

All had to do 8 reps forever, mainly because ancient caveman lifters had the tradition of making 8. 6 or 7 did not do it I feel like it was hard enough and doing 9 to 10 or more was a lengthy conversation with an insurance agent. But I tell you, Horatio, there are more beneficial replay plans in heaven and on earth than you have dreamed of in your weightlifting philosophy.

You can build a lot of size, maybe even more than you thought possible, 12, 15, or even 20 reps, mostly because you probably ignored the areas for higher reps throughout your career.

You can incorporate these higher repetition plans into your training by using the first day of training (eg, for the upper body). the week at sets of 6 to 8, the next training session at sets of 8 to 1

0 and the subsequent one at sets of 12 to 15 or more, before the whole carousel is started from scratch.

Skeptical of high repetitions?

Try this protocol a few times before judging:

Choose a weight for just about any exercise you can do with a 1-second concentric for 20 repetitions (raising part of the repetition)) and a two-second eccentric (descending part of the repetition):

  1. Do the fi first movement with 20 reps.
  2. Just 30 seconds rest.
  3. Make the second set with 20 repetitions (or as close as possible to 20).
  4. Take a third set of 30 seconds rest.
  5. Make a third set of 20 reps 20 (or as close as possible).
  6. Put the body parts in ice to cool the fire.

The researchers Fink, Kikuchi and Nakazato (2018) found that this method of building muscle in Yes works twice as well experienced lifter than the usual 8-Rep sets. In this case, higher reps work very well, thanks, and they are much more forgiving to the joints.


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