do drop sets
start by lifting as heavy as possible….and when muscle fatigue starts, continue the Xercise with a lower weight. you’re aiming for muscle failure so that during rest maXimum repair will be required, which in turn will give maXimum results.
don’t do too much cardio Xercises
after 20 minutes of cardio Xercise your body starts breaking down muscle for fuel, undoing all your hard work. Take, for Xample, 100m sprinters, they do their cardio in short Xplosive bursts. stick to that rule, and you’ll be building muscle mass in record time.
time your lifts
spend more time on the eccentric (lowering) phase of a lift. this is when muscle Xperiences the most damage. the lowering phase should take around 3-5 seconds. a study from east carolina university found that when Xecuting strength Xercises with a longer eccentric phase, it increases strength by 46% in just a week. how’s that for rapid growth?
another option is to restrict blood flow to the muscle by tying a light tourniquet around it. restricting the supply of oXygen during resistance work increases muscle hypertrophy according to the journal medicine & science in sport & Xercise.
whether you decide to try these short cuts or not…there’s really only one way to achieve your dream body: lots of hard work and sweat! head over to clubX and start the Xciting process with us!
welcome to your home away from home where muscles grow and fit happens…clubX!
call us: 305.667.3539
write us: info@clubXmiami.com