When you go to the gym for the first time it’s seem that everyone is talking another language. Many people do not know how to deal with this situation and would rather try by themselves. This is possible and not so hard as it might seem.
You can find here a few basic principles for fitness and body building.
Incomplete sets – Training intensifying is done by repeating certain muscular exercises during a set, but only partially.
The principle of forced repetitions – Consists in executing a few supplementary repetitions, after you feel tired. The repetitive sets will be made with the help of a partner, but it’s very important that this partner only helps you as little as possible, so that you continue to lift the weight.
Slow sets – This means you will have to repeat the exercises in a slow manner, allowing at least 30 seconds for every basic part.
Try to cheat your muscles – Finishing a set with the help of the weight itself is called cheating. You will be able to overcome exhaustion and to continue the session, leaving room for bigger and stronger muscles.
Constant pressure – You should not allow the muscles to relax during a training session, not even when you are resting.
Contracting upper parts of muscles – The point is to accentuate the contraction when the weight is lifter upper, so that upper muscles will also grow in dimension.
The principle of weight pyramids – This principle means that you will have to vary the number of repetitions and change the weights from set to set, either from small to big or from big to small.
Alternating training speed – This principle basically teaches us how to put the weight down slowly and take it up faster, so we can achieve maximum muscle contraction.
The principle of muscular confusion – It means that we must try to alternate exercises in a non repetitive way, so that our muscle groups do not “learn” a pattern they have to follow, a thing clearly understood if you read the 7 minute muscle review.
More and more – It means that the weights are progressively increased and the number of weekly training session is also increased. This means that over time you will become stronger while still doing the same number of lifts but with heavier weights.
