Here are 5 random muscle building tips that may make a big difference in your training.
– Don’t exceed 5-6 reps on most of your warm up sets. Your first set could consist of a very light weight for 10-20 reps just to get loosened up and get the blood flowing but beyond that you want to keep the reps low. The reason for this is that you don’t want to build up too much lactic acid or accumulate too much fatigue with your warm ups.
– Don’t stretch before your workout in the hopes of preventing injury. This doesn’t work. The only benefit of stretching before a workout is to help you get into positions you might not be able to reach (such as a full squat) because you are tight in specific areas (such as the glutes and hip flexors). But stretching for the sake of injury prevention is an outdated idea and doesn’t really work.
– Don’t over-analyze and over-think everything you do in the gym. This never gets you anywhere. Don’t worry if the incline of the bench is supposed to be 30 degrees or 35 degrees. Don’t worry that if you don’t supinate at exactly the right time you won’t activate your biceps optimally. Don’t stress out about the exact grip width on the bar. If someone tells you that a 14 inch grip on the bench press hits your triceps better than anything else, but because of an injury or anatomical difference you can only comfortably use an 18 inch grip, don’t sweat it. People over-think themselves to death and they never get anywhere because of it. Go to the gym, get stronger, go home, eat, sleep and repeat. Don’t turn it into advanced calculus.
– Always train both sides of the joint with equal volume. Therefore if you do six sets of pressing exercises you need to do six sets per week of pulling exercises. If you do two sets of curls you should do two sets of triceps work. And so on and so on…
– If you can’t get your forearms to grow, try hitting them with more frequency than other muscle groups. They can easily be trained three times per week and recover without any problem. You could also do them first in your workout if you really want to prioritize them or at least on a different day than you do your biceps work. Don’t just do light sets of 20-50 reps, either; you need to hit the forearms heavy sometimes. And don’t forget about the behind the back wrist curl; this can be done with a lot of weight and will definitely spark some forearm growth. When you finish training the forearms, hit them with a deep stretch for both the extensors and flexors for 30-60 seconds.
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