Not exact matches
Start your triceps workout with dips or close grip bench press and pushdowns — perform three
sets per exercise, treating the first one as a warm - up
set of 12 - 15
reps,
while taking the other two to failure.
The message to take from all
of this is that you need to keep your
reps under 15 and
sets per muscle group under 20 to be effective
while on a low - carb diet.
However, because
of the high volume, you should perform 50 -
rep sets only once
per week,
while focusing on proper rest and recovery and eating well in the days between sessions.
Furthermore, other researches have shown that the optimal number
of sets for muscle growth is in the range
of 8 to 12,
while the best way to gain muscle strength is to perform 1 - 6
reps per set.
If you're a beginner, get your form as good as you can first, then build up slowly to a challenging weight (
while making sure your form stays good) and remember to do at least one warm - up
set per muscle group (a warm up
set uses a lot lighter weight for about 10 — 15
reps; it doesn't count as one
of your workout
sets).
Many guys spend so much effort trying to find that magical combination
of exercises,
sets,
reps and / or weekly routine splits,
while completely ignoring their calorie intake and falling short
of a surplus each day (or at least, many times
per week).