chrisw77- Журнал, 20 апр 19

** MY METHOD OF LIFTING FOR MASS GAINS**

Tip #1:
Don't conserve energy on a workout; don't spare that last rep to be able to recover in time for the next set... just push it through until you physically can't anymore!

Tip #2:
I, personally, use reverse pyramid training (RPT)... I do low reps with heavy weights FIRST. For subsequent sets, I remove weight until I'm doing light weights at higher reps.

Tip #3:
Drop sets are your friend...
After each set at a heavy weight, grab some lighter weights and pump out another few reps before taking your recovery break.


Here's an example of my DB Press from a hypertrophy day:

Set 1:
130# x8
90# x8

2:00 REST

Set 2:
120# x9
90# x10

1:45 REST

Set 3:
110# x9
90# x9

1:30 REST

Set 4:
100# x11
70# x17


Push through failure...

Kill yourself each set and work with less sets instead of adding more half-hearted sets.

The goal is to stimulate muscle growth, not cause pain. 3 to 5 sets is enough to get the job done.

Couple this technique with a large caloric surplus and there's no way to resist gaining muscle 💪😉

70,8 кг Потеряно до сих пор: 0,9 кг.    Еще предстоит сделать: 0 кг.    Следовательность диеты: Достаточно Хорошо.

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3842 ккал

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