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Transforming from Average to Elite – Master Training Secrets
You can be confident that when you strut into the gym, you’re going to know your stuff. In fact, you’ll probably have a better understanding than 95 percent of the people there!
What most people do wrong, you’ll do right. Once you’ve reviewed all this info and you’re at the gym, look around and see for yourself.
Studies show that people get the most muscle gains when the time that the muscles are under tension eclipses 45 seconds for a given set. In other words, a set of reps (repetitions) must exceed 45 seconds in order to yield the maximum benefit.
For example, you decide to do 3 sets of a particular exercise, and your goal is to do 10-12 reps for each set. The first thing to understand is that the last rep for each set should be to failure. This means that you should barely be able to finish that rep. If your exercise is a dumbbell bench press, and you’re doing your first set, the 11th rep should be very hard and the 12th should be to failure. That being said, during your second set, you may need to lower the weight to ensure proper form and ability to reach your goal of 10-12 reps. Many people do not do this correctly, even people you think would know better.
The tempo for your set and weight of choice should always exceed 45 seconds. Anything less will not be enough for your muscle to reach hypertrophy. Simply put, your goal is to do 10-12 reps. Each rep should take you about 4-5 seconds, adding up to over 45 seconds for the set. This is extremely important. Your rep might look something like 2 seconds down, 2 seconds up and a 1 second pause between reps. This equals 5 seconds per rep. Therefore, 10 reps to failure would take about 50 seconds, and hypertrophy is reached. Or you might want your reps to be 3 seconds down and 1 second up, with no pause, equaling 4 seconds per rep. This requires you to do 12 reps to reach hypertrophy.
Only you know the effort you put into your workout. You must hold yourself accountable to the effort you put into each set. Focus on your form, making sure you reach hypertrophy for each set. Adjust your weight down or up to be sure your last rep is to failure. With fewer reps, a slower and more controlled motion is required to reach hypertrophy. Hypertrophy equals gains!
Don’t rush through your sets. Keep good form, and time yourself. Each set should take you about 45-60 seconds. If you’re doing 25 reps as indicated on week three, don’t worry about time, focus on your form.
ANOTHER IMPORTANT FACTOR IS PROPER RESTING BETWEEN SETS. IF YOU ARE LIFTING SO THAT THE LAST REP OF EACH SET IS TO FAILURE, IT IS CRUCIAL THAT YOU LET YOUR MUSCLES RECOVER FOR AT LEAST 2-3 MINUTES. THIS IS SO THAT WHEN YOU DO THE NEXT SET, YOUR BODY IS ABLE TO WORK TO THE BEST POSSIBLE FAILURE REP.
THE THREE KEYS:
AT LEAST 45 SECOND SETS TO REACH HYPERTROPHY
THE LAST REP FOR EACH SET SHOULD BE TO FAILURE – The last repetition of a particular set should be hard to accomplish, the person should barely be able to finish that rep. It’s the point right before the loss of proper form and technique.
REST FOR AT LEAST 2-3 MINUTES BETWEEN SETS.