MUSCULATION: GOOD OR BAD PROGRAM?

To work in the right direction and train effectively , take the time to take stock of your bodybuilding program . Keep in mind xyzol these 4 tips to build your body without making a single mistake.

1) I FAVOR BASIC MOVEMENTS
It is not uncommon for some beginners to train excessively and choose unsuitable weight training routines. Most of them seek above all to gain muscle mass and for this there is no secret, it is necessary to master the basic polyarticular exercises . These are the ones that solicit several muscle groups at once, while being particularly effective.

Our advice for progress : choose the bench press with barbell or dumbbells and dips for the chest, the pull-ups or the rowing bar for the back, the military development or the developed for the shoulders, the curl bar or dumbbells for the biceps, the bar at the front or the bench press tight for triceps, the squat with bar for the legs.

2) I DO THINGS IN THE RIGHT ORDER
When you start your bodybuilding program , first work out the polyarticular exercises for large muscles (such as the back), which require more strength and develop a lot of muscle mass. Exercising them early in the program will allow you to work more effectively with other muscle groups.

3) I BALANCE MY MUSCLES
Your bodybuilding program is good if you constantly think to balance your physical . In other words, it means that you must train your antagonistic muscles in the same way with training frequencies, series and equivalent exercises for each of them. This will help you reduce the risk of injury. To do this, simultaneously develop your biceps and triceps, your pecs and your back, your abs and lumbar, your hamstrings and quads. Also remember not to neglect any muscle portion (there are several for some muscle groups such as the back or the shoulders) and to vary your exercises for a complete development.

4) I ADJUST THE NUMBER OF REPETITIONS
The number of repetitions you need to perform depends on your bodybuilding goal . Here is a training guide that will allow you to know some basic benchmarks.

PURPOSE: PTO
Repetitions per session and muscle group:

30 to 60 repetitions per session spread over 1 to 3 exercises (you will do 3 to 5 repetitions per set, giving you 3 to 5 min of recovery between each set)

OBJECTIVE: MASS GAIN
Repetitions per session and muscle group:

80 to 100 repetitions per session spread over 2 to 4 exercises (you will do 6 to 8 repetitions per set, giving you 2 to 2 min 30 of recovery between each series)

OBJECTIVE: VOLUME INCREASE
Repetitions per session and muscle group:

100 to 120 repetitions per session spread over 3 to 5 exercises (you will perform 10 to 12 repetitions per set, giving you 1 to 1 min 30 of recovery between each series)

GOAL: ENDURANCE
Repetitions per session and muscle group:

200 to 240 repetitions per session spread over 3 to 5 exercises (you will do 15 to 30 repetitions per set, giving you 45s to 1 min 15 of recovery between each series)

As you can see, following a good xyzol reviews bodybuilding program means having some basic rules in mind to work properly. So remember the following 4 principles to progress: effective basic exercises, a work of big muscles first, a balanced physique, repetitions adapted to your goal . If you opt for a gym or a weight club, train reasonably: 3 times a week, 1 hour per session, including warm-up and stretching.

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