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Postby fishbaso » Fri Nov 10, 2017 1:39 pm

When training, try to do as many sets and reps as possible. Do at least 15 repetitions of each exercise, and do not take a long break between sets. This constant effort keeps your lactic acids pumping, increasing muscle growth. If you do this a couple of times each session, you will see great results. Keep every one of your workouts to less than 60 minutes, maximum. Your body will produce more stress hormone, called cortisol, if you exceed an hour long workout. Cortisol has been shown to block testosterone, reducing the results you achieve. For best results, keep your workouts under sixty minutes so that you don't produce excessive amounts of cortisol. Add a couple plyometric exercises to your routine. These sorts of exercises will help you enhance your fast twitch muscles, stimulating greater muscle development. Like ballistic moves, plyometrics require acceleration. For example, during plyometric push-ups, you testovate would pull your hands off the floor and lift your body as high as possible. Focus on the "big three" exercises of squats, bench presses and dead lifts to build muscle quickly. Focusing on these three types of exercises helps build muscle mass fast. Different exercises should be added onto your weight-lifting routine, but you should ensure that these three particular exercises are always done on a regular basis. Eating protein rich foods both before and after exercising has got to be one of the most important things as you're trying to build up your muscle mass. For example, try consuming 15 grams of protein 30 minutes before your workout, and following up with another 15 grams of protein post-workout. You can also get that amount of protein from a couple tall glasses of milk. Adapt your diet to your training. Muscle building needs a high protein, low fat diet. This does not mean you should eat more food; this means you should have a more balanced diet. A vitamin or protein supplement can help you to get everything your body needs to build muscle. Use caution when it comes to how heavy you lift because certain exercises are not good for lifting heavy. For instance, split squats, dips and neck work will damage your joints if you add too much weight. Keep these for bigger exercises such as rows, presses, squats, and deads. Keep your goals reasonable if you are trying to build muscle. The optimal results are attained over a period of time spanning hundreds of individual workouts...
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