How To Make Muscles Grow
Here is what you need to do...
You're going to train to failure on every single working set. Very important this is going to be one of the most fundamental changes we make in your program. Just implementing training to failure.
So, for instance, if I say three sets of 10-12 reps. That's assuming you have started out at 12 reps. You failed. The next set, you're not going to get 12. You failed. You know 60 seconds later which is the rest interval, I recommend, you might get 10. The third set, you might get eight. The point is, on the next workout if you were to get 13 reps on the first set, you need to increase the weight. At any point during the prescribed reps and sets if you're able to surpass what I've recommend, crank the weight up by 5 percent.
That will keep you gaining, otherwise you will get into the kind of rut that I think you found yourself there now where you're working with weights that are not perceptively light, but they're not changing either. And you've really got to push that with increasing the weights regularly.
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I participated in this filming with a pro personal trainer.