To Watch Video in English :
https://youtu.be/SLTW2ZEQarU
For Online Training Mail at - abhinavfitness@gmail.com
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In this Video I will explain 2 of the most basic concepts of Building Muscle which is commonly ignored in all the bodybuilding workouts. One is Time Under Tension and the other is the Tempo. Many of the gym athletes often ignore these concepts which hinders their muscle building and fat loss process. I will tell you exacly how much time should you take to complete one set. Performing 3 sets of 12 reps for the exercises your workout is likely killing your gains. Now, don’t get me wrong…I actually like the 10-12 rep range when it comes to building muscle and when the goal is muscle hypertrophy. The problem is, the focus is misdirected as it often times gets put on the number of reps and not the quality of the reps or the time it takes you to perform them. Let me explain.
Research shows that crossing the threshold of 45 seconds is important, and when paired with a high intensity effort which brings you to failure beyond this point can lead to more impressive muscle gains. What winds up happening however is that we don’t perform our reps at this speed and we end up performing them much faster.
But that is lost on most people that lift weights and train and instead they focus on the number of reps and doing anything they can to reach that goal number to determine whether or not their set was a success or conducive to new growth. Big mistake. If you were performing a set and noticed after completing three perfectly performed reps that there was no way you were going to be able to maintain that form for the entire set of 12 reps so you shortened your range of motion, that would be a critical mistake.
Instead, you would want to accept the fact that you were not going to be able to make it and just do as many reps as you could until reaching failure. Each one would be performed as hard and with as most effort as you could generate. If the number wound up falling drastically short of the twelve that you set out to do you could always drop the weight on the subsequent sets to get you back into that range.
If you picked a weight that happened to be too light and didn’t take you close to failure, you would want to continue to rep out no matter how many reps it took to eventually get you to failure and then adjust the weights up on a subsequent set. Alternatively you could stop the set at 12 reps if you knew you were far too light on the weights and consider it a warmup set and then adjust the weights up and start again.
Either way, the point is not to focus on the number of the reps since after all, your muscles can’t count they can only feel tension. If you are skirting tension in an effort to reach a magic number I can guarantee you are shortchanging the amount of muscle that you can ultimately build in your workouts. Focus always on finding ways to direct more tension to the muscles that you are trying to grow instead of avoiding it and you will be much happier with your overall results.
By Abhinav Mahajan
For Online Personal Training: abhinavfitness@gmail.com
Interact with me on:
Facebook: facebook.com/abhinavmahajanfitness
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Snapchat: mahajan_abhinav
Website: www.StrengthUpgrade.com
This is the only Hindi Fitness Channel where Videos are available both in Hindi and in English.
Abhinav Mahajan is an ISSA Personal Trainer and Sports Nutritionist. Along with having more than 8 years of Experience in Fitness and Bodybuilding he also happens to have worked and traveled Internationally as a Fashion Model for over 3 years.
After delving into the world of Personal Development and Motivational Speaking, he has dedicated his life to help the Youth to reach their Highest Potential by achieving not only good aesthetics but also a fully functional body, a Healthy Mind, better Grooming Skills and address to some of the most common problems faced by the Youth.
temporary HOW TO GAIN MUSCLE MASS (IN 45 SECONDS) | 45 सेकंड में मसल्स बनाएं | |
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