Life Essentials Magazine January 2018

One issue that crops up for many bodybuilders
is that different muscle groups
grow unevenly. To target such problem
groups, a fill set is a great idea. Completing
25-30 reps of an exercise which targets
that muscle group a few days after you’ve
extremely worked it out will increase the
visible mass.
6
DO AS MANY SETS AND REPETITIONS
Fifteen lifts is a good number, with
no more than a minute break between
sets. This can help to increase the flow of
lactic acids, which help muscle growth. By
keeping the breaks to about a minute, the
lactic acid doesn’t have a chance to dissipate;
this will give the best results.
7
DON’T FORGET TO COOL DOWN
Cool down with a short stretching
routine to ensure that your muscles
start the repair process from a healthy
point. If you’re under the age of 40, hold
each stretch for thirty seconds or more.
However, if you are older than forty, you
should try to maintain a stretch for about
sixty seconds. Stretching properly protects
you from injuries related to working out.
8
TRAIN OPPOSING MUSCLE GROUPS
Training muscle groups which oppose each other, such as your chest and back, is
a great idea. This procedure allows the muscle to rest while the opposing one is working.
Using such exercises will allow you to increase the intensity and reduce the overall
length of your workouts, allowing you to achieve your results while cutting back on
your gym time.
68 | January 2018