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Correct technique and form is the number one priority. Don’t be in a rush and take your time with each and every rep (repetition) and make it worth it. You can lift heavier and do more reps but if none of those reps is 100% proper, the workout won’t be as efficient as you think.
Once you have achieved efficiency in all your lifts and movements—whether freehand or weighted—you can now start playing around with tempo. Tempo means the speed of the movement when you’re exercising or lifting
Range of motion plays a very important role in stressing the muscle but also in making sure that you keep your joints flexible and healthy. You can increase the depth of the squat and increase the depth of the push-ups by putting your hands on a platform or using dumbbells
Use moderately heavy weights and aim for 30 reps. About 6 to 8 reps put more stress on the nervous system, but the focus should be to avoid stressing the nervous system and go for the muscular system. Therefore, 30 reps are considered to be ideal.
You can shock the body and the muscles by creating a metabolic effect which means you are playing around with the 3 energy pathways which are ATP, GLYCOGEN and AEROBIC. By playing around with rest time between your sets, you can cause stress on the muscles too.
– Focussing on accuracy of each rep or repetition during your workout is the most important priority for maximising efficiency – Once you have perfected every rep, you can experiment by increasing your tempo to exert more pressure on your muscles, which will in turn strengthen them – Explore the range of motions to impart flexibility to your joints by exerting more stress to your muscles – Flex your muscles beyond 6 to 8 reps and instead aim for 30 reps with moderately heavy weight. This will help reduce stress on the nervous system and exert pressure on the muscular system. – Explore different rest periods between your workout sessions, depending on the intensity of the workout routine, for strengthening and building your muscles
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