If your in the comfort zone whilst training, GET OUT FAST! After 9 gruelling sessions in 3 days at the Irish Strength Institute Im back home, Im not going to lie, stairs and sitting on the toilet have become a massive issue! Ha ha. But I wouldnt have it any other way, here are some training tips for building muscle from the weekend: 1)- I had the pleasure of having some very strong & hard working training partners over the weekend who pushed me to the limit. If you dont have a GOOD training partner, get one! 2)- You need to achieve Maximum Voluntary Contractions. This basically means getting a rep you didnt think you would get, or even going to failure on a heavy weight! 3)- If you want to keep building muscle you need phases of maximal weights for low reps (2-6) to switch on your fast twitch fibres, but you also need phases of moderate weights for high reps (15-25) for your slow twitch fibres. 4)- It shouldnt be just a case of sets & reps for certain exercises. Your body will adapt to a certain way of training very quickly. To keep stimulating Hypertrophy you need to try different methods e.g- longer time under tension, 1 1/4 reps, pauses, different tempos of lifting. 5) You need to Lengthen it to Strengthen it!- Meaning if you have poor flexibility in your shoulders you might not being getting optimal muscle growth in your chest & shoulders. Also if you only do half a squat or half a bicep curl, which I see a lot, you wont get your moneys worth! I will also right up some nutrition tips from the course as well. Here are some clips from the weekend to show you I wasnt lying! Sam
Posted on: Mon, 01 Dec 2014 12:58:13 +0000
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