Select High Volume Training Regimes

Well, you have decided on your exercises and load. Now you must decide how many series you will complete. (We will exclude the warm-ups, which are intended to test the pattern of movements and blood flow.) You determine the count by measuring the volume of training.

“The volume is typically determined by times of weight, series times and repetition times for your exercises and training sessions,” says Hyde. “The consensus is that a greater amount of volume corresponds to a greater metabolic and hypertrophy response. But the ability to recover from any activity is different in each individual; The only way to determine your ideal volume is through the process of trial and error. But you can save time and muscle pain by starting with a volume that you can recover from, and then progressively increasing it. ”

People typically add volume to their workouts by adding more sets, keeping work weights constant and repeating counts within the muscle development phase. But it is a enduro stack good idea to include movements that make your muscles work in many different ways.

For example, if you bench press on a flat bench, followed by a dumbbell press on a flat bench, you work your pectorals from almost identical angles.

But if you include inclined or declining presses, you can add volume, focusing the muscles from different angles. Taking a multi-angle approach to your workouts is essential not only to create a physical balance that is not predisposed to damage, but also to develop maximum muscle size.

Finally, to the extent that you do more total work for a specific part of your body, you should adjust your divided training so that your work extends over more days. This is the idea behind the division that we created here.

Limit Rest Periods to 60-90 Seconds to get muscles
The variable of the rest period between series may seem to have little effect on growth. But moderate intervals of rest, about 60-90 seconds between each set, have been shown to maximize the hypertrophic response.

“While rest periods increase metabolic stress, they also decrease your production force potential,” says Hyde. “To achieve the greatest production force, you have to make your rest periods short enough to maximize metabolic stress, but long enough to complete the growth recovery factors like phosphocreatine.

Train Until Fail
Momentary muscle failure refers to the concept of training to the point after which you can not complete any more repetitions by yourself in good shape. The lifting to the point of momentary failure of the muscles has shown that it creates a greater anabolic stimulus than training to the point before failure.

muscle growth
What is important to remember is that scientific research suggests that too much training to fail can be counterproductive. “Frequent training until failure triggers the catabolic hormones that tear the muscles, and this decreases the anabolic hormones that the muscles develop,” says Hyde.

Take only one of your heaviest sets of exercises until you fail (or beyond). But Hyde recommends caution. “Training frequently until failure can lead to premature burning and compromising skeletal muscle gains,” he warns. If you plan a phase with extensive training to fail (called excess), do it only occasionally.

Multiplier effects
Hyde has noticed that the variables and practices that we have been discussing are not mutually exclusive. In effect, when used together, they can have a synergistic effect. “Up to a certain degree, these different variables (load, exercise, volume, rest) can be combined with each other,” he says. “The concept of increasing the load to increase the stimulus is derived from the principle of size, which basically does what by increasing the load, you start to recruit a larger amount of stronger fibers.” This results in the synergy effect.


Ayurveda is a traditional medicine more than five thousand years old that has its origins in India , a country where it is practiced even in hospitals.

Very beneficial for the entire body, it allows overweight people to reconnect permanently with a balance and overall well being through the adoption of new eating habits . If you plan to enjoy its benefits, here are 5 tips to get started.

1. Identify your type of organization
According to Ayurvedic medicine, overweight problems are mainly due to the fact that a person consumes foods that do not correspond to his type of organism (dosha). This medicine mainly distinguishes three types of organisms: the vata (thin and thin silhouette), the pitta (round silhouette) and the kapha (broad silhouette). The characteristics of each of them are detailed in the books that deal with the subject.

2. Determine which foods are best for you
If your body is a vata, you must prioritize the consumption of dairy products, lean protein such as chicken and turkey , fish and fruit. Cook your meals properly and add coriander and thyme to your recipes.

And above all, eat warm. If you are more of a pitta type, choose foods such as green vegetables, soy, chickpeas, broccoli and asparagus in their raw and cold form. Finally, if you are kapha, your diet should be low in salt and dairy.

It must be rather rich in vegetables such as ginger , potatoes and lettuce. Your meals should be hot, spicy and light.

3. Incorporate good flavors into your diet
The Ayurvedic diet recommends the insertion of the following 6 flavors in your daily diet: sweet, sour, prime slim forskolin salty, spicy, bitter and astringent. This will allow you to have a balanced diet and reduce the temptation to consume sugary foods throughout the day.

Thus, you will be less hungry and therefore, less likely to nibble.

4. Eat organic
Whatever your type of organism, choose organic food and avoid as much as possible the products of mass distribution which are full of pesticides. Reduce the consumption of animal protein because they are filled with toxins and increase the level of fatigue.

Whenever possible, drink less stimulants such as tea, coffee and alcohol . Replace with hot lemon-ginger juice or infusions made from clove seeds or cilantro.

5. Do yoga
Food changes will not be enough to get the results you want. You must associate the practice of a regular sport activity . The Ayurvedic diet recommends yoga to restore harmony between your body and your mind . You can also add meditation to reduce your daily stress level and be calmer.

The Ayurvedic diet has proven itself with millions of people around the world. To take full advantage of its benefits, identify precisely your type of organization and follow exactly the various recommendations related to it….

3 pilates exercises for beginners

Pilates is very accessible to people who are not used to playing sports. It is therefore easy to start this sport at home, thanks to a daily program of exercises accessible and simple to perform.

No need to register for classes, here are 3 beginner level exercises to build up smoothly. After learning the method, you can vary the exercises to improve yourself. A floor mat and a sports outfit are enough, so place in the sports program for beginners!

To work his heart and his abs at once
The first exercise called the hundred is one of the most cardio pilates. It can strengthen your abs but also work the legs, buttocks and putting on the breath and balance.

To do this, lie on your back, bend your legs to form a 90 ° angle with your knees. Extend your arms, palms of hands to the ground and raise your head.

While lowering and raising your arms with small quick movements, inhale and exhale 5 times, deeply. Between each movement, take a short break. Repeat this movement 10x.

Do good to his back while muscling gently but surely his abs
The second exercise to easily perform at home is called the ball. Yet, it does not require any accessories. Indeed, it bears this name because it is your body that must take the form of a balloon.

How? Sit in a sitting position on your floor mat. Bend your knees and lift them so that only your toes touch the floor. Catch your shins with your hands and tilt your body backwards, so you roll on your back. Wrap your head to roll on your shoulders and not on it. Return to the initial position by rocking effect.

This exercise helps to relax your back while working your lap belt.Repeat this movement 10 times.

Muscle legs while tightening his lap belt
A third exercise allows to bet on the weight training of his legs. For this, make small circular movements with one leg and the other while contracting your abdominals.

Lie back on your back with your shoulders stuck to the floor and your hands on each side of your body. Bend your legs and leave your feet on the ground. Hold your left leg or right leg, place your foot in a point, and begin to draw imaginary circles with your leg. Turn clockwise, then counterclockwise. Then change your leg. It is advisable to contract your abs to keep the body motionless and stable.

With this beginner pilates program, you’ll know how to get muscle deep and smooth.