In this article I will explain the benefits I learned long runs and light for bodybuilding .
image Les séries longues et légères
Why long and light series.
Often hear "make long series for dry and light" or "make long runs and light for volume" here nothing of all this, the technique proposed is to help feel better a specific muscle.
You probably have a stubborn muscle, which in difficult to develop and do not provide you with a congestion at the height of your workout, if this is the case there is a technique you can try to increase the recruitment of muscle wanted.
Long runs and light are intended to force the muscle to swell, burn and learn to feel the muscle area you want to develop. A long series is not a series of 15 or 20 reps but more a series of 30 100 repetitions so the load used should not be large. See my video of 100 reps for the brachial and radial brachiocephalic.
After working for a few weeks long series congestion will be more present than at the beginning of the program , consistent workouts after several long runs your muscle that does not respond to a basic exercise that will mettres better réagirs .
What exercises to choose long and light series.
Take the example of the fetish movement practicing bodybuilding , develop lying.
If the development does not give you any lying sensation in the chest and he does not give you any results, there is little chance that the long series of this exercise is beneficial.
You must select your exercise seeking more your chest, it can be excluded from the pulleys vis-à-vis or others, but in general the exercises are more suitable insulation.
This technique can be applied to any muscle, exercise selection to perform long series depends only on you and your feelings.
Gain muscle with high reps and light or not.
Yes, but indirectly, let me explain
We now know that to build muscle you have to give him a reason to develop this training with increasingly heavy. Take the example of lying, if it is consuming your triceps and not your chest muscle development will focus exclusively on your triceps and almost no on your pecs.
The making of long and light series of pulleys vis-à-vis for a while you have a chance later to have a better recruiting on heavy chest to develop so sleep possible taking mass muscle. So take muscle with long, light series yes but indirectly.
My experience long series and light
I practiced this method for shoulders because I lacked lateral beams, so I set up long series of cables to side elevations, the series was 30 to 50 on average, but it has happened to me 100 repetitions shoulders.
The results of today is that such exercises develop neck shoulders my shoulders respond better on side elevations with dumbbells shoulders congested but after only a few reps, I also see a more pronounced curve of my shoulders. My program
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