When it comes to lifting weights, less is more.
One set to failure stimulates maximum muscle growth.
Anymore sets just prolongs recuperation.
Just warm up properly with lighter and increasing weight first, for each exercise.
My gym has a full basketball court.
So, I also get motivated & nice and warmed up, by playing half court basketball for 20-30 minutes first.
Makes getting warmed up & motivated for weight lifting much easier.
Change exercises now and then.
This creates" Muscle Confusion".
A state that stimulates more muscle growth, by hitting the same muscles from different angles.
Instead of flat Bench Press one workout.
Do a superset:
Flat Flys, immediately followed by Incline Bench Press.
Just warm up good with light & increasingly heavier weight first for each exercise, before doing the main set to failure.
Then you won't tear a muscle or tendon, or blow out a rotary cuff in your shoulder or elsewhere.
Good warm up is always critical.
Dress warm, in layers.
Take them off as needed, just before sweating.
Hit each muscle group once every 5-9 days for maximum results.
Don't do extra BURN reps.
Instead, vary the exercises or number of reps to stimulate more muscle growth, instead of BEATING A DEAD HORSE or killing yourself with extra burnout reps.
Avoid over training.
Mike Mentzer's workout routines are the best I found.
Whether you workout heavy or moderate weights.
Google it, it works !
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