Getting To The Larger Muscle Groups

As the large muscle groups are strong, you inevitably will have to take great weight. But hard training is the most potent stimulator of secretion of anabolic hormones. In this sense, the more serious training, the better. So the joint training of the back and chest is more useful than the training of these groups separately. It can be argued that the second muscle group due to fatigue is not able to pump in full, but it is not. The secret is not to do the exercises for the first group of muscles to “failure.” The sports doctors have convincingly proved that “failure” in the movements with critical weights is counterproductive. Heavy weight exercises should be cut short in 1-2 repeat until “failure”. Otherwise, the “failure” causes great strain of the nervous system and there is no strength for the second muscle.

Practice. From workout to workout alternate the exercises for different muscle groups. If today you start your training with the load on the back, then the next time the first step is to load the chest, etc.

Attention! Do not try to go against the science! Bringing strength exercises to “failure” is frankly harmful. In future, will surely experience deep overtraining with inevitable destruction of the muscle mass.

After training the muscle needs at least 48 hours of complete rest.

Upside down! It would seem that what is there to argue? The muscle must be worn to the limit and then wait for the energy to return. During the rest the muscle will catch up the loss of its tissue with a considerable gain. This is the essence of the mass growth. Since this is a turtle cellular process we must have patience. The interval of rest between the workouts should last from 48 to 96 hours. The first distrust to this “truism” has arisen among the experts during the study of the training experience of the skaters. These runners are known to have giant feet. At times the diameter of the thighs surpasses 80 cm! However, they do not rest between the workouts and daily go to the distance on the ice. The study has shown that after a heavy workout the rest is mostly needed for the nerves of the athlete than for the muscles. And if the next day you cannot show the yesterday’s result, it is only because the nervous breakdown is not able to send to the muscles a really strong signal.

Practice. Reduce the intensity of your workouts at the expense of the training weights in 20-30% and train every muscle and muscle group two days in a row. Such cycles are to be practiced every month or two of the “normal” training.

Attention! As your energy costs will rise, the calories of the daily diet should be much improved.

During the squat, do not let the knee to “go” over the toes.

Upside down! The scientific research on this question has shown that this method that is designed to protect the knee from an injury in fact is not very effective. But partial squats or squats to the parallel are anatomically inconvenient for the thigh muscles. The muscles overwork, but worst of all: that stress of the “curve” load is transferred to the lumbus! Thus, parallel squats seriously threaten the pain in the lower back area!
Practice. The right thing – is to squat slightly below the parallel for the knee to “go” over the toe for 3-5 cm.

In this case, the stress effect from squatting on the knee joints and the lower back will be balanced.
Attention! This rule is important for those who had a knee injury, as well as for those athletes who are overweight.