The Less is More - Build Muscle With As Few Sets and Reps As Possible
Nobody wants to waste away endless hours in the gym.
The word waste sounds contradictory considering I, the article writer, am obviously fond of exercises to build muscle.
But, waste is what it can become if a certain threshold is crossed.
The muscles in the human body need only a certain amount of stimuli to respond and grow.
The threshold that I talk about is the point at which exercise begins to no longer have effect.
The following exercise program involves less repetitions and sets, and rather allows you to climb to heavier weights faster, so that the psychological battle of weight training that goes hand in hand with the physical battle of the same is eased.
This psychology is overcome by letting the brain know that, during every gym session, you will be moving up to a heavier weight.
This might only be small increments but, nevertheless, it is progress, which prevents your psychological side becoming defeated before your physical side.
It boosts the ego.
Do the program every other day, three times in a week.
Here it is: Bench Press/Overhead Press (alternate every workout) - 5 sets of 5 repetitions (reps).
Pull-Ups - As many as you can do to the point where you physically can do no more.
Squats - 5 sets of 5 reps.
Deadlifts - 5 reps.
Use a barbell for the bench press, overhead press, squat and deadlift.
Start your first session by selecting a low weight whereby you can master the technique for each exercise.
Work with kilograms, and for each barbell exercise you do for every new workout session, add 2.
5 kilograms.
For every 2.
5-kilogram increment, you should be able to achieve, with good form (technique), the sets and reps stated in the program above.
However, if you fail to reach those sets and reps, or succeed but with poor form, then you should remove about 10% of the current barbell weight.
This 10% weight reduction should be done in the next workout session, and should only apply to the exercise on which you fail.
Your aim is to achieve the sets and reps stated for each exercise, applying good form for every single rep.
Remember: To accompany this program, eat right and sleep well.
Consult expert advice for dietary issues.
The word waste sounds contradictory considering I, the article writer, am obviously fond of exercises to build muscle.
But, waste is what it can become if a certain threshold is crossed.
The muscles in the human body need only a certain amount of stimuli to respond and grow.
The threshold that I talk about is the point at which exercise begins to no longer have effect.
The following exercise program involves less repetitions and sets, and rather allows you to climb to heavier weights faster, so that the psychological battle of weight training that goes hand in hand with the physical battle of the same is eased.
This psychology is overcome by letting the brain know that, during every gym session, you will be moving up to a heavier weight.
This might only be small increments but, nevertheless, it is progress, which prevents your psychological side becoming defeated before your physical side.
It boosts the ego.
Do the program every other day, three times in a week.
Here it is: Bench Press/Overhead Press (alternate every workout) - 5 sets of 5 repetitions (reps).
Pull-Ups - As many as you can do to the point where you physically can do no more.
Squats - 5 sets of 5 reps.
Deadlifts - 5 reps.
Use a barbell for the bench press, overhead press, squat and deadlift.
Start your first session by selecting a low weight whereby you can master the technique for each exercise.
Work with kilograms, and for each barbell exercise you do for every new workout session, add 2.
5 kilograms.
For every 2.
5-kilogram increment, you should be able to achieve, with good form (technique), the sets and reps stated in the program above.
However, if you fail to reach those sets and reps, or succeed but with poor form, then you should remove about 10% of the current barbell weight.
This 10% weight reduction should be done in the next workout session, and should only apply to the exercise on which you fail.
Your aim is to achieve the sets and reps stated for each exercise, applying good form for every single rep.
Remember: To accompany this program, eat right and sleep well.
Consult expert advice for dietary issues.
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