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.
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.
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.