introduction
This guide will hopefully teach you how to train the most optimally and effectively let me know what I need to add or if the layout is not the best.
Lifting
Mechanical tension
Before you start lifting you must know how muscle growth happens and this is mechanical tension. Mechanical tension is when the force exerted on muscle fibers when they contract against resistance, which is then a signal for growth this is called hypertrophy.
Gym split
The two best splits right now is upper lower and fbeod. The benfit of both of the splits is that they have great recovery time and also allow you to have much higher frequency of hitting each muscle group in comparison to ppl or the bro split.
Training
Now that you have picked your split it is now time to start training these are the two main things that you have to understand. Progressive overload is the single most important thing to be focusing on as this is when you muscles adapt to the stress and you do this by continually challenge them this could be by increasing weight or by number of reps. The second point is try to pick the most stable exercises this is because if you want to single out a muscle group you don’t want to engage other muscle that you don’t want to train an example of this is instead of doing a barbell row that you need to engage your abs you do a steated row instead when you only engage the lats.
Rep ranges
The best rep range to use for hypertrophy is between 3 to 6 this is because it’s not too fatiguing comparing to if you do the rep range 10 to 12 which is a lot of fatigue that can lead to muscle damage.
Essential supporting features
For the best results you most understand the importance of recovery and rest as you build muscle and strength on the days that you rest not the days when you lift this is why you must incorporate rest days as they ensure sufficient rest.
Let me know what I can improve as this is my first thread thanks for reading it you did.
This guide will hopefully teach you how to train the most optimally and effectively let me know what I need to add or if the layout is not the best.
Lifting
Mechanical tension
Before you start lifting you must know how muscle growth happens and this is mechanical tension. Mechanical tension is when the force exerted on muscle fibers when they contract against resistance, which is then a signal for growth this is called hypertrophy.
Gym split
The two best splits right now is upper lower and fbeod. The benfit of both of the splits is that they have great recovery time and also allow you to have much higher frequency of hitting each muscle group in comparison to ppl or the bro split.
Training
Now that you have picked your split it is now time to start training these are the two main things that you have to understand. Progressive overload is the single most important thing to be focusing on as this is when you muscles adapt to the stress and you do this by continually challenge them this could be by increasing weight or by number of reps. The second point is try to pick the most stable exercises this is because if you want to single out a muscle group you don’t want to engage other muscle that you don’t want to train an example of this is instead of doing a barbell row that you need to engage your abs you do a steated row instead when you only engage the lats.
Rep ranges
The best rep range to use for hypertrophy is between 3 to 6 this is because it’s not too fatiguing comparing to if you do the rep range 10 to 12 which is a lot of fatigue that can lead to muscle damage.
Essential supporting features
For the best results you most understand the importance of recovery and rest as you build muscle and strength on the days that you rest not the days when you lift this is why you must incorporate rest days as they ensure sufficient rest.
Let me know what I can improve as this is my first thread thanks for reading it you did.
