tailieunhanh - Men's Health Huge in a Hurry: Get Bigger, Stronger, and Leaner in Record Time with the New Science of Strength Training_2

Men's Health Huge in a Hurry will add inches to your muscles and increase your strength, with noticeable results quickly, no matter how long you've been lifting. Author Chad Waterbury offers the most current neuromuscular science to debunk the fitness myths and conventional wisdom that may be wreaking havoc on your workouts and inhibiting your gains. Forget lifting moderate weights slowly for lots and lots of sets and reps. The best way to get huge in a hurry is to use heavy weights and lift them quickly for fewer repetitions | CHAPTER 8 HOWTO USETHE PROGRAMS In Part 3 you ll see exactly how to do the workouts I ve been talking about for the previous seven chapters. I know you can t wait to get to them so I ll try to keep these instructions as brief as possible while still giving you the information you need to succeed. THE BASICS You know from previous chapters that I m going to give you a specific number of repetitions to do for each exercise rather than a combination of sets and reps. Your goal is to do as many as you can per set with good form while lifting as fast as possible. When a repetition is slower than the first one you did in that set it becomes the last rep in that set. As we ve discussed the weight you use will fall into one of these four categories Light a weight you could Lift 20 to 22 times Medium a weight you could lift 10 to 12 times Heavy a weight you could lift 4 to 6 times Superheavy a weight you could Lift 2 or 3 times Don t worry about memorizing since I ll remind you of the range on each workout chart. It ll look like this Load heavy 4-6 RM f RM stands for repetition maximum which means exactly what you think the most reps you can do with a given weight on your first work set when you re fresh. That s a crucial point so 1 11 repeat it Select your weight based on what you can do in your first set. The other sets will take care of themselves. You don t need to hold back on your first set so you can do the same number of reps on subsequent sets. It doesn t matter if you do fewer reps per set as you go along. But how do you know how much weight to use on that first set That is a great question and contrary to what I just said about being as brief as possible it requires a detailed answer. HOW TO CHOOSE THE RIGHT WEIGHT On the one hand my system is simple to use since the idea is to do every set of every exercise in each workout with the same weight. But what if you don t use the correct weight on the first set And if you ve never done that particular exercise in that