29 Worth Reading Crucial Points:
Lazar Angelov
Dear friend,
I hope you are doing well!
Today I will be sharing with you my worth-reading 30 crucial points to follow in your way to beating your personal best.
If you are one of those people always aiming at perfecting and evolving your physique, keep reading. If you are not, keep reading as well. There is a lot of useful information to be read in the next lines. So let's get started!
1
Force yourself to an 8-12 max rep range. Increase weight regularly to catch up on the big fellas.
2
Pyramid training - do higher-rep and lower weight in the beginning and increase the resistance in the following sets, until reaching your 1-2 max rep range.
3
The energy you have wasted throughout the day needs time to recover. The champion is born while resting. Don’t overload your physique with needless soreness and damage, as your joints and structure will struggle when over trained.
4
Muscles get used to the exercises and the resistance and severely slow their development. This is why, every 2 to 4 weeks change your exercises and do it regularly! What is crucial, is to avoid stagnation!
5
Incorporate a hard gainer’s nutrition plan in your lifestyle. In order to be big, you need to lift heavy and eat a lot!
6
Get more meals every day rather than fewer and larger! Give your muscles a constant feeding throughout the day.
7
For you, the hard gainers, I recommend at least 3 gr of protein per 1 kilogram of your bodyweight. Protein builds your muscles !
8
Your diet should consist of 30 % - 45 % of calories and mainly low-glycemic. Take high-glycemic carbs immediately after your workout.
9
Cut the saturated fats and up the intake of omega fatty acids and foods, high in polyunsaturated and monounsaturated fats.
10
The human body consists of 70% water. Hydrate yourself regularly and drink up to 3-4 liters a day.
11
Stretching is crucial for you. It increases mobility and blood circulation around the body! Dynamic stretching is proven to give you the proper strength boost.
12
Legs require up to 96 hours recovering, whiling your upper-body – 72 hours of rest. Always bear this in mind!
13
At least 8 hours of sleep is complimentary. For those of you, who have free time, an afternoon nap is also a good thing.
14
The definition “heavy” is different for all of us. What is heavy for you, is not to someone else.
15. Compound lifts, involving two or three body parts are the best mass gaining exercises.
16
Have a proper posture. Keeping your body and your feet in a proper position will seriously diminish the stress on the body.
17
Accept who you are and what your genes are. You cannot change the shape of your muscles, nor the size of your bones. Give your genes a chance!
18
Do not exceed your rep range! Sometimes you can feel the 10 + reps you can make, but do so only once per month per body part.
19
Get a full extension and a full contraction on your exercises.
20
Knowing how to stress the muscles is crucial, so focus exactly on this.
21
You are not here to talk. Remember? You are not here to look around or make fun of somebody. You are here to lift and build muscle! So do it! Always aim only at stimulating your physique in the gym. The others are just the others.
22
Cheat to complete a set and not to make it easier.
23
Supersets are really valuable, as performing two exercises one after another brings immense intensity to your physique.
24
Never fear gaining muscle, as this is what you are aiming at. Of course, keeping a normal motion in your joints is crucial for any human being, unless you really want to get injured!
25
Vary your grip. Change them throughout your workout.
26
Your muscles should feel well and they are important, not the weights you lift. In order to achieve a proper posture and hard gain, you should lift the proper weights in the proper way. A good advice is to add some forced reps in your routine. When done correctly, this technique is proven to increase the growth hormone levels.
27
Sometimes, extend beyond failure. After a low-rep high-weight set, do a high-rep low-weight one. It is also crucial for you to use free weights, rather than machines.
28
Get tense. Hold contractions (tears more fibres), pose (to strengthen the connection between mind and muscles) and always stretch. Dynamically or statically, always do it.
29
Choose a routine. It must target each body part and should be exhausting enough for a future beast like you!
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