Workouts: inhale when lowering
the weight, exhale when
raising the weight. Use continuous tension and add weight system with
100, 100, 80, 30, 15 repetitions. There
should be at least 48-72 hours rest for each musclegroup between
two
workouts. Do not exercise when you have an injury!
Magic Schedule: 2-3 times per week train the same muscle group, 2-3
exercises for the same muscle group and 2-3 sets per exercise for the
same muscle group. Except the number of repetitions (=reps) should be
10 per set (=a number of repetitions) for maximum muscle grow, not
strength.
Disclaimer: muscles and tendons are very
susceptible to injuries due to bodybuilding exercises and I herewith
state, that I am not responsable for injuries. You should take in
account lower
back pain and risk of lumbar disc herniation, abdominal rupture and
groin rupture when bodybuilding.
Heavy Squats and/or heavy Deadlifts can cause your vertebrae to break
with not be able to walk as consequence. Both causes were as accidents
reported! Each Row exercise with pulling your hands to the lower
abdomen can make the vertebrae to shift resulting in severe lower back
pain.
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