Health2wealthclub

Health2wealthclub Using these will make your exercises harder, more stimulating, muscle fiber-wise, and more interesting. For example: Do three 12-rep sets of squats. Do the first 4 reps using a pause at the bottom, then do the next 4 reps using a five-second negative. Finish the set up with 4 "normal" reps. Or do three 10-rep sets of chin-up. Do the first 5 reps with a 3-second pause at the top and a 3-second eccentric. Do the second 5 reps explosively. 3 – Build A Good Strength Base Novice Tip You won't build huge legs from squatting 135 pounds or build a huge chest from pressing pink dumbbells. Of course, no one was born pressing 500 pounds or squatting 700 pounds – it takes time to build this kind of strength. Assuming your form/technique is in place, you'll want to incorporate some low reps and heavy weights into your program. For example, do 10 sets of squats for 3-4 reps each, or 8 sets of 5. In other words, in order to

 build strength, keep your weight heavy and use low reps for a high number of sets. Squatting your bodyweight is a bare-minimum requirement for a beginner (or twice your bodyweight for an intermediate-level lifter). Advanced Tip Once you've built your Health2wealthclub  strength base, try changing your rep ranges of your compound movements every week. Different ranges will keep your body guessing and stimulate your CNS, along with your muscles. This will also keep you from burning out. For example: Week 1: 10 sets x 3 reps Week 2: 8 sets x 5 reps Week 3: 6 sets x 8 reps Week 4: 2 waves 5/3/1 4 – Learn the Olympic Lifts Novice Tip Yes, they're frustrating, difficult, and take lots of time and patience to learn, but if you can master a clean and press, clean and split, and the snatch, then every other movement will be EASY because you've already mastered squatting, deadlifting, and pressing. The benefits are explosive power, strength, flexibility, and coordination. Take time to learn these. Olympic Lifts Advanced Tip Once you've mastered these lifts, try and incorporate them into your workout at least three times a week. 

Health 2 Wealth Club They'll activate your CNS, give you a pump, and make you more mobile so that the rest of your workout will flow better and all of the exercises will feel "lighter" because you're going from a complex exercise to something a lot simpler. Try doing this at the start of back, shoulder, or leg workouts: Back: Start with cleans, 5 sets x 5 reps (any variation) Shoulders: Start with the power snatch, 6 sets x 3 reps Legs: Start with the full snatch, 3 sets x 5 reps 5 – Practice Full Range of Motion Novice Tip If you're healthy, always use a full range of motion, especially while doing the basic movements. Squat all the way to the ground, touch the bar to your chest on bench presses and lock out fully, and do chin-ups all the way up and all the way down. Hypertrophy is much greater when you use a full range of motion as opposed to partial-range movements. I've been training this way since the beginning, thanks to being taught the basics from my Olympic lifting coaches. I've always done full ROM and I credit it, partly at least, with never having any serious injuries. Advanced Tip While full ROM is great, it's useful to try and extend your sets using partial-range movements, which are a good way to keep tension on the muscle and keep blood pumping to the area. Lifting in full range of motion = strength and mobility. Doing partial reps = better pump and hypertrophy. For example, try these: EZ-Bar Biceps Curls (24 reps) 8 full reps 8 partial reps 8 bottom reps Bench Press (30 reps) 10 full reps 10 partial reps 10 forced reps 6.