Posts Tagged ‘Exercise’
After week stretch known as training volume we have finally reached the last week of training, were 26 weeks of intense exercise hypertrophy, where we tested the typical volume weeks of weeks of HIT, supersets and forces.
During this time we have made a diet of volume, since as we have emphasized over and over again, is what really makes the volume, without a good diet and the result would not have been expected. To do this we have used this example diet volume.
Muscle failure
As you can see all the exercises in the last two series have a number with an f next, this means that we must make a number to failure around the number that is displayed next. This is if you put 6f, mean that we do a final set until we can more than 4, 5, 6.7 or 8 repetitions.
Let’s say the f failure means + / – 2 repetitions of the number indicated on the left. The concept of failure is very important in creating muscle hypertrophy in exercise intensity and produce more tears in muscle myofibrils.
Guidelines
As you can see all there is to be made is indicated in the routine, except that you must rest for 2 to 3 minutes between each exercise. The training days can make to your whim but ideally Monday, Tuesday, Thursday and Friday.
The weight training should be around 60 to 80 minutes maximum. With each new series is very important to always increase the weight you move. As for cardio, let’s finish the workout without cardio, that definition there will be time to give back to the heart rhythm.