You just joined the gym.
Your trainer hands your routine with a long list of exercises.
You look puzzled , you have no idea why this schedule should be followed and are sceptical of it’s proposed results.
Where do you go?
Got you!
Reason this newsletter exist - to solve the “WHY”in the fitness industry.
To build muscle -
We need to boost our protein intake to 1-1.5g of our bodyweight in kg.
(Please click this link to understand this concept easily)
The Power of Protein:
·
What protein shake do you take? The most asked question. Do you need a shake though? See, MUSCLE is the most important and LARGEST organ in our body for mobility and strength . What do we need to build and conserve muscle? PROTEIN. PROTEIN. PROTEIN.
Exercise selection.
Full range of motion exercises
Eccentric loading
Strict technique
Wait what? What does this even mean?
Consider this simple exercise of dumbbell press (note my range of motion)
See my hands, as I bring them down.
Ofcourse not everyone will be able to get the depth as I have shown in the video.
IMPORTANT-
Take care of your joints while you aim for range of motion (ROM), some people might not able to completely achieve it , which is fine.
In the above exercise, shoulder joint injury might prevent you from achieving full ROM.
ECCENTRIC LOADING
Now in the above video , while bring the weight down- If I bring it down very slowly.
That is a eccentric movement - which means the weight moves towards your body.
We want this eccentric movement to be performed slowly and this will lead to more muscle fatigue eventually leading to growth.
TECHNIQUE
Now this is where I want you to show some faith in your trainer.
Technique forms the crux of the exercise.
If you choose the right trainer with adequate skillset, learning technique wont be a issue.
Finally below is a link for the exercises , reps and sets to build muscle that I personally followed.
Muscle building guide (click me)
That’s all for this week.
Do check out my insta handle where I post interesting reels about fitness
Anshul.