BODYWEIGHT BODYBUILDING by Alexander Iron

Author:Alexander Iron [Iron, Alexander]
Language: eng
Format: epub
Published: 2018-01-19T22:00:00+00:00

MINIMUM

OPTIMUM

MAXIMUM

135 BPM

150 BPM

165 BPM

I recommend you to check the pulse over the carotid artery on the neck or on the inside of your wrist for 10 seconds and then multiplied by 6.

Should I do the last 5th or 10th set to failure?

You should stop the set when you feel burning in your muscles, not failure. Always leave few reps in the tank before reaching total failure. Please remember:

To burning, not to failure!

What is the optimal rep range for hypertrophy?

I recommend you to do sets with TUT (time under tension) 20-90 seconds. Of course, remember to maintain constant tension in your muscles.

Is warm-up necessary?

First sets are the warm-up sets that prepare your CNS, muscle and heart ready for hard work. Although, if you feel that it is not enough, you can do joint-rotations for each of your major joints before starting a workout.

How much time to rest between sets?

You should rest 2 minutes.

Can I rest more between sets?

Rest between sets is an important component of the workout intensity. Some people like to add reps per set, by increasing the rest time between sets at the same time. E.g. at the 1st workout an athlete did 5 sets of 10 reps with 2 minutes of rest and at the 2nd workout he did 5 sets of 12 reps with 5 minutes of rest. This is not a progress! I do recommend you to use a stopwatch to check the rest time between sets.

How much time to rest between the exercises?

You should rest as much as you want, usually 3-5 minutes.

What about progressive overload?

Do not force yourself to progress! When your muscles grow, they will become stronger by default. Just achieve glycogen supercompensation before every workout and you will increase reps and sets with ease.

You can determine glycogen supercompensation by the 2 main signs:

Your muscles return their fullness and round look (after the good workout in 30-60 minutes they look and feel flat);

On the workout you can easily achieve burning effect and train in the right corridor of the INTENSITY (170 minus age +-15).

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