SMART WORKOUT PROGRAMMING BY @musclemonsters
If you’re looking to maximize muscle growth, there are a few principles a training program must follow.
1. High Frequency: We have plenty of research showing that training a muscle group twice per week produces more growth than training a muscle once per week (even when volume is equal). The reason for this is twofold: (1) muscle protein synthesis is more frequently elevated and (2) the Repeated Bout Effect (the more frequently we train a muscle – to a degree – the more efficiently we can recover).
2. Managing Volume and Intensity: although we will build muscle in the lower rep ranges, we’re also increasing strength. The strength we gain from our heavier load Strength Days will then spill over into our lighter load Hypertrophy Days – allowing us to push more weight for more reps. The muscle growth we experience from the increase in volume will then allow us to push heavier loads on our strength days… it’s a virtuous cycle!
3. Progression: It doesn’t matter how well structured the workout is, if there’s not progression, there will be no growth. We must always apply some sort of progression method that ensures we’re gradually doing more work over time.
4. Practice: Strength is a skill… and the stronger we get, the bigger we grow. This is why it’s important that we practice our main movements twice per week – the better we get at a lift, the more weight we can push. As an example, one may bench press on Monday for 3 sets of 5 reps… then again on Thursday, but this time for 4 sets of 12 reps.
Simple enough, right? Tag a friend who needs a solid program!
We are sorry for our lack of posting recently! Its easy to get distracted. What’s important is that you can just pick back up where you left off. Enjoying this delicious and nutritious breakfast :) #keeponkeepinon#inspiredtoinspire#fitfam#gainz
Are you pushing yourself or just going through the motions?
The seated row is a movement that I’ve been doing for years. One of my favorite movements. One of my stronger movements. But taking it down step by step, I found out that I was leaving out a few tiny components of the movement. I wasn’t getting the full potential out of the pull.
When you limit your input, you limit your output.
Surround yourself with like-minded individuals. People that you look up to. People that have been where you want to go. A big thanks to my buddy Kelly (@thapolcat) for taking the time to tweak my form and help me get better results.
🗣🗣 WANT ABS?‼️
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Add a HIIT circuit into your cardio routine to increase fat burn. High intensity exercises performed in sequence with short rest periods allows the body to burn increased amounts of fat during and following the exercise. Burpees and bench jumps are two of my faves because they require me to engage my core which of course strengthens those abs.
2 99 minutes ago
Want to get that body ready for summer? Our trainer @dan_pearson_fitness a few openings for new clients! DM, call or text.
Today is chest day people !! Toughness / dedication / motivation 💯💪🏼
4 583 hours ago
Hier könnte Ihre Werbung stehen.
4 1615 hours ago
I was getting messages about what my tattoo was on my forearm so here it is
13 2672 days ago
Unleash your potential!!! 2 plate 90lb pullups!! I remember when I couldn’t do one pullup! Song: Hymn - Nightcall
17 2283 days ago
For me a healthy body is just a byproduct of discipline. Master this and I feel like it truly carries over to everything else. You can look at challenges as barriers or obstacles. Everyone has something that will hold them back from their goals. If it’s not important to you, you will find yourself always giving excuses. However, if you truly care, you will find a way. Don’t compare yourself to others, that’s toxic. Compete against yourself and see just how far you go. Unleash your potential!