![]() This means you could, in theory, squat or bench press three times per week, but you couldn’t do ten heavy sets of each per workout. He adds that one overarching, non-negotiable rule that governs the results is the higher the intensity and volume of the individual workouts, the less frequently you can do them. Matthews explains that the frequency in which you can and should train each major muscle group depends on several things, including your workout schedule, your physique goals, your workout intensity (how heavy the weights are), and your workout volume (how many hard sets you do). Train Most Major Muscle Groups Once Every 3 to 5 Days The reason why this piece of the formula is “2–4” and not just “3” is you can rest slightly less (two minutes) in between hard sets for smaller muscle groups like the biceps, triceps, and shoulders, and slightly more (four minutes) in between hard sets for your larger muscle groups like your back and legs if your heart rate hasn’t settled down, or if you simply feel you need a little more time before you can give maximum effort on your next hard set. He cites research that found that, after an extensive review of weightlifting studies, “3-5 minutes’ rest between sets allowed for greater repetitions over multiple sets.” Matthews writes that, unless you’re looking to burn calories, it’s a mistake to ignore resting between sets if you’re trying to build muscle and get stronger. Finally, you would do three heavy, muscle–building sets. ![]() Then, you would do ten reps with the same weight at a slightly faster pace and rest for a minute, followed by four reps with about 70 percent of your hard set weight and rest for a minute. For example, if you’re doing bicep curls, you would do ten reps with about 50 percent of your hard set weight and rest for a minute. Do 9 to Hard Sets Per WorkoutĮach B igger Leaner Stronger workout has you warm up and perform 9 to 15 hard sets. Matthews explains that, for most men, this means working with weights that are around 80 to 85 percent of their one-rep max. A “set” is a fixed number of repetitions of a particular exercise, and a “hard set” is a heavy, muscle- and strength-building set that’s taken close to the point where you can no longer continue with proper form.įor example, if you’re doing dumbbell biceps curls and curl the weights up from your sides and then lower them back to their starting positions, you’ve done one “rep.” Then, if you do five more reps and stop close to the point where you can no longer continue with proper form, you’ve done one “hard set.”īigger Leaner Stronger has you work in the rep range of four to six reps, meaning that most of your hard sets are going to entail doing at least four reps but not more than six. “Rep,” which is short for “repetition,” is a single raising and lowering of a weight. Matthews explains that this protocol is easier to understand, too. Matthews favors a push-pull-leg routine over others, such as “full-body,” because it trains all major muscle groups, allows plenty of time for recovery, and can be easily tailored to fit different training goals, schedules, and histories.Ī push-pull-leg routine separates your major muscle groups into three different workouts: (1) chest, shoulders, and triceps (push), (2) back and biceps (pull), and (3) legs (including calves, usually). ![]() While there are many different ways to organize workout programs, Bigger Leaner Stronger utilizes what’s known as a “push-pull-legs” or “PPL” split, which has you train two to three major muscle groups per workout. ![]() Train 2 to 3 Major Muscle Groups Per Workout Matthews opens chapter 21 with a training formula that outlines the protocol he recommends you follow:Ģ–3 | 4–6 | 9–12 | 2–4 | 45–60 | 5–7 | 8–10 Enter your email below, and I’ll send you a free PDF summary of Bigger Leaner Stronger.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |