If you aim to build more muscle mass, lift heavier weights using fewer reps. To start, choose a muscle group. For this example, do the chest. Warm up with lighter weights, going through the motions but not working too hard. Your warm up should included 15 to 20 reps. The next set should be weights that are heavy enough that you can only complete 6 to 8 reps. Add five more pounds to the weight and repeat the third set.
Before using any weight bench, check it out. Apply pressure with your hand and fingers to see how thick the padding is. If you feel the wooden or metal base beneath, look for
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