One often-misunderstood ingredient in a bodybuilder’s training program is the correct dosage of exercise needed for optimal muscle growth. In other words, the question of number of sets and reps and how often to train.
A trainee’s recuperation level must be taken into consideration as each person’s
After you have been training for months, it is a great idea to take a break from training to allow your body to completely recuperate from the intense training. Many bodybuilders will tell you that you will lose strength and size, but in most cases you won’t. In fact, most if not everyone will gain some size and strength after a 1-2 week layoff. This is because many people are over training and need to rest their muscles so they have a chance to grow and recuperate.
Another by-product is your body will no longer be used to the intense training and will begin to respond very positively once you resume training.
Your body is very efficient at adapting to stresses placed on it and quickly gets used to training at maximum intensity. By resting for a short time from your workouts, you disrupt the status quo and your body quickly adapts to your lack of training. Resting also allows your muscles to completely rebuild and reload with glycogen, creatine and other energy boosters.
After the layoff, when you resume hard training, your body will no longer be used to training and you will begin to make gains again, such as you had when you first began training.
Alteration of volume and intensity
· Dumbbell Curls-1 set of 8 reps
· Dumbbell Concentration Curls-1 set of 12 reps
Do two complete super-sets
· Lying Barbell Triceps Extensions-1 set of 10 reps
· Cable Triceps Kickbacks-1 set of 8 reps
Do two complete supersets
My Books on Amazon