Or maybe elderly people do better when they train with more sets and more
reps. Volume training, say.
Not exact matches
Besides allowing you to get progressively stronger and build thick, rock - solid slabs of muscle, this way of
training builds the ultimate mental and physical toughness — it's literally the best way to teach your mind to push through the last mental barrier and squeeze out those last few
reps.. In the bigger picture, your high intensity, low
volume work will minimize the time you spend in the gym while maximizing your gains.
However, there are many ways to manipulate your routine and
training intensity for the purpose of overcoming lower pecs shallowness and adding more
volume to your chest such as using dropsets, rest - pause sets and negative
reps. And if you want a well - developed chest, hitting both the lower part of the pectoralis major and the pectoralis minor is a must.
If you prefer lifting heavy weights for low reps, try reducing the weight and increasing the number of sets and reps; and if you're used to high
training volume in the form of high reps and low weights, switch it up and try working with heavier weights for very low
reps. Just like with the cardio sessions, the idea is to make your body work as hard as possible to adapt to the new stimulus.
The line between
training with heavy and light weights have been blurred by a recent study which showed that subjects that did high - rep sets (around 30 reps) to failure experienced gains in muscle mass similar to group that
trained heavy using 6 - 8
reps.. The higher
training volume is, logically, an aerobic challenge which causes a higher caloric burn during one workout, thus keeping you lean and athletic in the process.
The number of reps should not cross the border of strength
training, which is about 4 - 6
reps. High
volume workouts, «pumping», drop sets, super sets are highly undesirable here.