![]() If you are more experienced you can lift heavier weights to challenge your muscles, as well as your heart and lungs, harder. The plan has been designed to help you get great results whether you’re new to training or an experienced gym-goer. Workout Plan FAQ Can anyone do this plan?Ībsolutely. The Two-Week Workout Plan To Build Muscle Fast.Fat-Loss Workouts: Five Circuits To Build Muscle.An X means you perform each rep explosively – but still with perfect form. For example, a 2010 tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lower and lift the weight, and how long you pause at the top and bottom. The tempoįor every exercise in this plan you’ll see a four-digit number marked Tempo. Even if you only increase the weight a small amount, it’s important to try to lift heavier because that’s what makes your muscles grow stronger. This strategy is designed to help you lift heavier weights for each exercise in the second week. In week 2 you’ll do fewer reps per set than in the first week, but you’ll do an extra full set. There is, however, one significant difference that’ll help you get the results you want faster. The second week of the fortnight is very similar to the first: you perform two upper-body and two lower-body sessions, each comprising the same exercises in the same order. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to exercise 2, and do all the sets and reps, and so on until you finish all the reps of the final set of exercise 6. The structureĮvery workout is made up of six different exercises, which you’ll perform as straight sets. A smart way to follow the plan this week (and every week) is to train on Monday, Wednesday, Friday and then Saturday or Sunday, so you give your body as much time as possible to recover between sessions. Working your major muscle groups more frequently is a fantastic way to force your body to grow bigger and leaner. This approach allows you to work all your major upper- or lower-body muscles hard in a session, then give them time to recover before you train them again. The workout splits are two upper-body sessions and two lower-body sessions each week. ![]()
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