Exposed singles muscle strength!

What news do you have about single representative training?

Does the following sound familiar?

"Single is dangerous and a good way to get hurt."

"Single is good for strength, but it doesn't build muscle."

"Single is for weightlifting athletes, not bodybuilders, absolutely
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Not the "regular" weight trainers who are trying to build muscle
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And burn some fat. "

What if I tell you that this is not true? Ok, singles
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Great for strength, weightlifters must use them
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The obvious reason, but they can be done safely
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Established a lot of muscle mass, even "regular" weightlifters
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Can benefit from a single representative muscle building capacity
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training.

If singles can build a lot of muscle mass and strength,
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Would you be interested? Then continue reading!

First of all, if you have not done heavy single representative training for a while,
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You really need to break a single training program. you
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Can't jump from 8 to 12 units to singles. Your body is
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Not ready. You definitely need a preliminary break
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conventional.

You want to do weightlifting in three discrete situations.
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The number of days per week, such as Monday, Wednesday and Friday, or Tuesday, Thursday
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And Saturday.

Don't miss the workout.

Get enough muscle to build the protein.

Eat at least 6 meals a day.

Sleep at least 8 hours a night.

You need to transition to a heavy singles. First, switch to anything
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You are currently using a 5x5 training system routine.
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In a 5x5 system, you can perform two warm-up groups and three workgroups
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Each of the 5 representatives.

For example, suppose you can press 200 pounds for 5 repetitions. do
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Two warm-up suits 135 x 5 and 160 x 5. Then do three sets of 5 repetitions
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190 pounds. When you can complete all three groups of 5 representatives
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190 adds 5 pounds to all your suits, so it will be 140, 165, 195. jobs
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Complete all three groups of 5 with 195.

Continue to use the 5x5 system for about four to five months.

After this period of time on the 5x5 weightlifting program, switch
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To the 5/4/3/2/1 trainng system. In this system, you execute two or three
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Preheat 5 times. Then add some weight to your first job.
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A set of 5 representatives. Add a little weight and do four repetitions. Add some more
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The weight is 3 times, then 2 times, then 1 time.

Continue to use the 5/4/3/2/1 system for another four to five months
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Be prepared to handle only weight training for singles and singles.

I know that you are shaking your head and wondering why you need to lose weight.
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More than half a year before using the singles system. Believe me, you need
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Let your body prepare for such a heavy weight. In addition, 5x5 and
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The 5/4/3/2/1 weight training system is very effective in their training
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Have the right to build muscle quality and strength. If you have been
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Do a lot of high-generation pump sets, you will be pleasantly surprised
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Your result.

Remember that exercise options are very important. Big, basic
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Compound movements such as squats, deadlifts, bench presses, shoulder presses, etc.
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Need to be the foundation of your daily life.

Once you have done all this, you are ready for some serious strength and muscle
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With single architecture. Start using three to four heavier warm-up suits
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Each 1 to 5 representatives. Then grab 70% of one of your biggest representatives and do one.
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Increase the weight to 80% and do it again. Finally go 90%
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The last single maximum. Only. Try adding 1 to 2 pounds
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Every week until you exceed your previous maximum. Then you will be in one position
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The next few months of training use the final maximum weight
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Almost every training course. To make the most of it
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You need to stay on the show for a long time like this.
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And really work.

If you encounter the current handling fee and have not added any new fees
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Muscle quality for a while, consider giving this singles a serious
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At least in the next year's efforts, see if you don't change
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Time has a lot of new muscle mass and strength.

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