Doing higher reps with shorter rest periods will help to maximize growth hormone levels, which will lead to further gains in size and strength, as well an encourage fat loss for greater definition. However, drop rest periods between sets down to one minute on the lighter weight sets where higher reps are performed. RestÄuring this phase, rest 2-3 minutes between sets where you are using heavier weight and fewer reps. Continue to increase the weight as you can compete more reps than the listed rep range. There are also some major variations on the cable crunch including a seated and. WeightĪs you have been doing in the previous 3 phases, choose the proper weight for each exercise that allows you to hit the listed rep range. Many bodybuilders and fitness models consider the kneeling cable crunch. Research from Japan has shown that combining heavy weight and lower reps with lighter weight sets for higher reps enhances both strength and muscle mass gains. Seated Cable Row (Close) 2 9-11 Back Wide-Grip Lat Pulldowns 2 9-11 Back. The final exercise or exercises will see the reps jump to 15-20 per set. On the second exercise, drop to 6-8 reps per set for building strength and muscle mass. Brace your core and contract your glute to extend your loaded leg. Pin your ribcage down and stacked over your pelvis. Just when you think your abs can rest, you have to keep them flexed while in the elevated side-bend position. Step far enough away to allow your body to hinge towards the cable stack. When your abs burn from crunching, you transition into side bends to target the obliques. Put one hand beside your head and the other on your thigh. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor. This exercise is brutal (in a good way), because it hits both the upper and lower ab regions. Secure your legs at the end of the decline bench and slowly lay down on the bench. In this phase, drop the reps to 4-6 on the first exercise you do for each muscle group, excluding calves, abs and forearms. Exercise 1: Bosu Ball Cable Crunch With Side Bends. "The exercises in this phase are ones you've been using in the previous phases, with one exercise added to most muscle groups." Reps
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