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SOME ADVICE IF YOU WANT TO START IN THE GYM (Part 2)

The closer the summer gets, the greater the interest in acquiring a good form and the greater the hurry to get quick results in the gym. In this race some people pretend to do in a couple of months what they have not done in a year (and sometimes what they have not done in a decade) and end up plotting a plan that they cannot meet. By the time beach time begins, they have paid three months of gymnastics and realize that the results have only been frustration, injuries and little or no results. Learn what you should not do in and out of the gym to avoid such situations and focus before you start training for better results. These tips will help you: 1 - Do not try to achieve two objectives simultaneously The training with two objectives at the same time will lead us to obtain mediocre results in the two objectives that we intend to achieve. The idea of ​​gaining muscle and losing fat at the same time is very attractive, but to achieve it requires a lot of dedication and tim...
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Powerful Legs



The Ultimate Routine to Improve Your Lower Train

Jay Cutler Well developed legs are hard to find, it's like looking for a needle in a haystack in this sport, usually because to give an effective stimulation to your quadriceps, back of your legs, gluts and calves you need to train with the Adequate exercises and with the necessary intensity that many people find it difficult to achieve.


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Doing 7 pyramidal series of squats with a good run time, with adequate rest between series and with the ideal weight to generate hypertrophy is something very difficult to achieve more is not impossible. To train the legs in extreme form is something that only two people would like; to the guys who steal my post training drink and my mother-in-law. It really is a torment to give them that good stimulus to later have to endure the muscle pain following this destruction of myofibrils necessary to grow.
This time I prepared an example of a training program for someone who is intermediate and wants to promote muscle anabolism, but really what makes the difference is not so much the routine, but the focus on your diet and cardiovascular exercise to lose fat or increase Your muscle mass.
Remember also that if you do not have a good training program nor generate the necessary intensity in this, you will not see very good changes, the first task is to torture these myocytes (muscle cells) with this routine, then nourish them and let them be repaired by Of rest, repeating the process over and over, this is the secret of continuous muscle growth.
The Importance of Free Squat with Bar

It is important that you always do the king of the exercises for the lower train, the machine Smith is not a villain either but definitely any expert in strength training will tell you that to recruit as many motor units, work stabilizing muscles and efficiently break many Muscle fibers must do squats, free and with bar, there is no other.
Free squat with bar 7 series in pyramidal form

In this pyramid method you must start with a weight very close to the one you usually use for your 4 sets of 8 to 10 repetitions. Assuming that your standard weight for 4 sets of 8 to 10 repetitions is 100 kg. When we talk about a pyramidal method after performing your joint and muscular warm up you must start with 80 kg for the first series, then in the second series you put 90 kg in the third series 95 kg and in the fourth you reach 100 kg. Then you start series number five with 95 kg again and in the sixth you go by 90 kg. In the seventh series you put 80 kg and there you have an example of how to do the squat in pyramidal form performing 7 series.
It is important that you do not do what many people do when they do their pyramid exercises, it is typical to hear that they do their first series alone with the bar to "pump the muscle and warm it" (generating too much lactic acid and wasting ATP) Weight but very little and it turns out that only in the last series they put a weight that really retains them, although it is true that in the pyramid method starts with less weight and this increases, you should not start with a load of laughter.

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