Astaria

A great way to challenge your workout and really get your muscles to bulk a bit is to spend more time on your actual movements. Instead of doing fast reps with small to medium weight to exhaustions try this technique: make your movements take 3-5 counts in both directions. For example, when doing a chest press work slowly to extend the arms. Once in extended position take the same amount of time to come down. Talk about a quick burn and exhaustion! You are not only lifting the weight but you are taking gravity into more consideration. Just think how hard you have to concentrate on the movements to get a nice slow stable form. This really challenges the muscles and joints and makes those tiny tears necessary to build great definition! Once too tired to lift any more reps take a quick break (no longer than 60 seconds and repeat). creatine monohydrate The shorter the break the better workout your muscles are going to get AND your heart rate will stay up to increase calorie burn. It takes about 3 minutes for muscle recovery therefore your rest should never be this long, the goal is to tire your muscles out after all. I recommend 30 second rest breaks. Post workup refuel with a protein shake, a good cool down and lots of water! Make your whole body workout follow this plan- legs, arms, backs, shoulders, abs, etc. Keep the movements smooth and controlled. With this slow plan you are also going to improve stability and help to strengthen the joints and connective tissue. When doing squats using your butt muscles for control move slowly in position, a great addition is to stay in the squat for 5-10 seconds, or you can do bouncing squats for this time before slowly coming up.