Intense weight training: how to spray his muscles

In this article I will show you one of my strategies bodybuilding intense original and effective.

With the pace of life we ​​live (work, personal business, family life, etc.). Sometimes we sorely lack of time to train more than 60 minutes in the gym.

GIF1 300x89 Musculation intense : comment pulvériser ses muscles

More if you're looking to catch a weak point, we say that it is a waste because of lack of time that can be devoted to it.

I will present a training technique that worked for me.

The single superset you know?

I developed this training method shortly after the holiday year end in order to reduce the time spent driving a muscle to then train my abs.

The goal is to provide the same workload or even more muscle without spending hours in the room.

The method:



The principle is simple to understand, just follow a program such classic 3 years with 4 or 5 sets per exercise, then I add without rest immediately after each set of each exercise a series of exercise that will remain the same for the entire workout.

Exercises like pushups, dips, vertical traction / horizontal squat vacuum lumbar extensions are perfect for training to style, but I sometimes use an isolation exercise pulley for example. Just select one and keep it as a superset until the end of the session.

With this technique we can take the opportunity to choose an exercise where one is weak or when applying for an exercise area poorly developed muscle.

Retaining the same exercise all along the session taught me to use my muscles with this movement. I usually put a load for me to do 15 repetitions and sets against more passes and less is made of repetitions, this is normal, as we get closer to muscular failure.

Example program :

Back:

Rowing-bar pull superset with 4 sets of pyramidal rowing and I followed that with traction immediately after each set. 1.30 min to 2.00 min rest

Draw horizontal-pull superset with 4 sets pyramidal draw and I followed that with traction immediately after each set. 1.30 min to 2.00 min rest

-Butterfly inverted 4 series of pyramid butterfly reversed and I continue with traction immediately after each set. 1.30 min to 2.00 min rest

- Circuit abdominal

Balance of the session, 12 classic series and 12 series of pyramidal traction for a total of 24 sets of back work. Room time: about 50 minutes if I do not argue with a member ...

You'll understand in less than an hour it is possible to make a large volume of work in the room, this technique superset one exercise also enables progress on the move, because force do you get there from better thereafter. I find the exercises body weight relatively good for this technique (pushups, dips, vertical traction / horizontal squat vacuum lumbar extensions).

Before you judge, I suggest you try a session because it really allows you to break down in less than an hour