Article of the day thanks again to the admins for approving the posting. A must read for all lookin to build strength

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Article of the day thanks again to the admins for approving the posting. A must read for all lookin to build strength

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Something you might want to look into is Daily Undulating Periodisation (DUP). This will allow you to train both hypertrophy and strength during one week. There`s three basic ways to train, Hypertrophy, Strength and Power (HSP). If you train a muscle 2 times per week you can work in two of these ranges or all three if you train a muscle group 3 times. The order you place them in will depend on your goal. Powerlifters tend to prefer to train HPS wheras bodybuilders or other lifters tend to use HSP, this allows for adequate recovery before the workout containing their main goal (Strength). If you choose to use this method of periodisation you should perform hypertrophy range reps of 8 – 12 on the first day, Power range reps the next of 1 – 3 @ 70 – 85% 1 Reps Max and on strength focused days stay within 3 – 6 reps. This allows you to work in all three or two ranges within one week.
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I do them both ways. One like I’m pouring water out of a tea kettle and one where my arm is almost straight and my range of motion is shorter and I keep more tension on the muscle.
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 Good read, I’ve been working in the 8-12 rep range. What’s people’s thoughts on a heavy week low REPS, then high reps medium weight
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