The first days at a gym might be strange and you might not understand too much of what people say. If you feel excluded and embarrassed, you might consider training alone. In this case, things couldn’t be simpler. You can find here a few basic principles for fitness and body building.
Incomplete sets – Training intensifying is done by repeating certain muscular exercises during a set, but only partially.
Repeating an exercise even when you are tired – This means you have to repeat the sets after you have finished you session, just to over-stimulate the muscles. The repetitive sets will be made with the help of a partner, but it’s very important that this partner only helps you as little as possible, so that you continue to lift the weight.
The principle of ultra – slow sets – It is based on the slow execution of basic exercise parts, that should last from half a minute to one minute.
The principle of cheating – In this case, you will use the weight you are lifting as a counterbalance for your muscles so you can complete the entire set. You will be able to overcome exhaustion and to continue the session, leaving room for bigger and stronger muscles.
Constant pressure – Consists of maintaining the muscles under constant pressure throughout the entire set, and it helps stimulate a maximum number of muscular tissues.
You should contract the tip of your muscles – This is a good way to go through repetitive exercises that solicit certain muscles, and to focus the muscle contraction on the upper parts.
The principle of weight pyramids – This principle means that you will have to vary the number of repetitions and change the weights from set to set, either from small to big or from big to small.
The principle of speed training – Means that you will have to take down the weight in a controlled way and then explosively contract the muscles, to lift it up as fast as possible.
The principle of muscular confusion – It means that we must try to alternate exercises in a non repetitive way, so that our muscle groups do not “learn” a pattern they have to follow, a thing clearly understood if you read the 7 minute muscle review.
More and more – Using heavier weights with each new session is a must for muscle feeding. This means that you can always maintain the training time just by increasing the lifting weights.
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