Bigger weights: increase strength and volume
Do you remain in the common workout with 8-12 repetitions? Change your usual routine by putting a little more weight on the bar and apply some 5x5.
You will not hear anyone saying that there is something inherently wrong with the execution of 8-12 reps per set . Most people agree that the sets of 8-12 is the best option to increase muscle mass ( hypertrophy ), not to mention that it is also a pleasant and convenient weight - not too heavy or light. You can add size by doing 12-8 repetitions, but can also be stronger and burn body fat.
However, exercisers(mainly bodybuilders) tend to remain in the regular routine of 8 to 12 repetitions, where for a period of several months, or even years, the diary of their workouts looks like this: 3 sets x 10 reps.. 4x8 ... 3x8-10 ... 4x10-12 ... 3x12 ... 3x8 ... 3-4 x 8-12 ... and so on, again and again and again. A heavy set has 8 reps, a light set has 12 reps.
If you remain in a stable routine, your results will probably stabilize, reaching a plateau. At this point, it's probably time to make some changes. If you're not a fan of high reps (set of 15,20 +), the only option you have to change things about reps is to reduce them, which usually means that you should increase the weight, more than you are accustomed to, with 12-8 repetitions.
According to Joe Wuebben of Muscle & Fitness, when the routine ends up being monotonous, one thing that you can do is to exercise with heavy sets. Not necessarily a set of one, two or three repetitions, but five, six repetitions. Lifting so heavy weights, gives your body a different training stimulus to deal with the stabilization helping you overcome the plateau. Moreover, you will feel your muscles stronger, and a little bit harder, feeling also your body more toned.
Good traditional are the 5 sets of 5 reps be applied in cases like these, according to Joe Wuebben. Legends of bodybuilding such as Reg Park (idol of Arnold Schwarzenegger) have recommended unreservedly 5x5. If, for example, you work out your chest with 3-4 exercises, you will not do all the exercises 5x5, but one or the first two exercises, continuing to conventional sets of 8-12 reps for the last two exercises. Changing some things does not mean you have to completely rethink the slightest exercise and set in your routine - just some small changes in one or two exercises can make a difference.
Back then, in that chest routine. We show you how it could look like :
note : if you perform 2-3 warm sets where you work gradually toward greater weight.
If you feel well after the above exercises , you can add another activity ( perhaps a few sets of burn ). The sets of five are usually quite tedious, even if your muscles do not burn as when performing with higher number of repetitions.
This basic plan of sets / reps can also be applied to other body parts. So next time, you will end up in the same routine, where each set is found in a range of 8 to 12 repetitions, try to work out a little heavy for a few weeks ( if not more) performing 5 sets of 5 reps .
Source : Muscleandfitness.com
Do you remain in the common workout with 8-12 repetitions? Change your usual routine by putting a little more weight on the bar and apply some 5x5.
You will not hear anyone saying that there is something inherently wrong with the execution of 8-12 reps per set . Most people agree that the sets of 8-12 is the best option to increase muscle mass ( hypertrophy ), not to mention that it is also a pleasant and convenient weight - not too heavy or light. You can add size by doing 12-8 repetitions, but can also be stronger and burn body fat.
However, exercisers(mainly bodybuilders) tend to remain in the regular routine of 8 to 12 repetitions, where for a period of several months, or even years, the diary of their workouts looks like this: 3 sets x 10 reps.. 4x8 ... 3x8-10 ... 4x10-12 ... 3x12 ... 3x8 ... 3-4 x 8-12 ... and so on, again and again and again. A heavy set has 8 reps, a light set has 12 reps.
If you remain in a stable routine, your results will probably stabilize, reaching a plateau. At this point, it's probably time to make some changes. If you're not a fan of high reps (set of 15,20 +), the only option you have to change things about reps is to reduce them, which usually means that you should increase the weight, more than you are accustomed to, with 12-8 repetitions.
According to Joe Wuebben of Muscle & Fitness, when the routine ends up being monotonous, one thing that you can do is to exercise with heavy sets. Not necessarily a set of one, two or three repetitions, but five, six repetitions. Lifting so heavy weights, gives your body a different training stimulus to deal with the stabilization helping you overcome the plateau. Moreover, you will feel your muscles stronger, and a little bit harder, feeling also your body more toned.
Good traditional are the 5 sets of 5 reps be applied in cases like these, according to Joe Wuebben. Legends of bodybuilding such as Reg Park (idol of Arnold Schwarzenegger) have recommended unreservedly 5x5. If, for example, you work out your chest with 3-4 exercises, you will not do all the exercises 5x5, but one or the first two exercises, continuing to conventional sets of 8-12 reps for the last two exercises. Changing some things does not mean you have to completely rethink the slightest exercise and set in your routine - just some small changes in one or two exercises can make a difference.
| Exercise: | Set/Reps: |
| Barbell Incline Bench Press | |
| Dumbbell Bench Press | |
| Lever Pec Deck Fly |
note : if you perform 2-3 warm sets where you work gradually toward greater weight.
If you feel well after the above exercises , you can add another activity ( perhaps a few sets of burn ). The sets of five are usually quite tedious, even if your muscles do not burn as when performing with higher number of repetitions.
This basic plan of sets / reps can also be applied to other body parts. So next time, you will end up in the same routine, where each set is found in a range of 8 to 12 repetitions, try to work out a little heavy for a few weeks ( if not more) performing 5 sets of 5 reps .
Source : Muscleandfitness.com