1 Progressive Overload is when you gradually increase the weight lifted in a strength phase, in small increments (eg, 5%) over time. It’s also recommended to track progress and aim to perform more reps each session.
2 Constant Mechanical Tension is keeping the muscles under constant tension throughout each exercise, this is recommended for optimal results. Focus on controlled, steady movements, avoiding any swinging or jerking motions.
3 Tempo is the speed at which each repetition is performed when performing an exercise. This includes the concentric (lifting), eccentric (lowering), and isometric (holding) phases. For hypertrophy, it’s recommended to use a tempo of around 2 seconds for the concentric phase, 1 second pause at the top, and 2 seconds for the eccentric phase. 2-1-2-0 Adjusting tempo can affect muscle recruitment, time under tension, and overall workout intensity.
4 Rest Periods recommended between sets for compound movements (multi jointed exercises) is 2-3 minutes for adequate rest and optimal performance. For isolating exercises recommended rest periods of around 90 seconds to 2 minutes between sets.
5 Proper Form and Technique is important so as to prevent injury and maximize results. Start with lighter weights if needed, focusing on mastering the movement patterns before progressing to heavier loads.
6 Listen to your body and adjust training intensity or volume accordingly. Rest or modify exercises if you experience pain or discomfort. Even better let’s discuss and review your training if necessary.
7 Tracking Workout progress including the exercises performed, sets, reps, and weights used will help monitor your progress. Over time we can use this information to make adjustments to your program as needed.
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