We recommend engaging your muscles with an isometric hold for 7-10 seconds at 60%-80% of your maximum effort. Follow your isometric hold with 10 slow and concentrated repetitions. The isometric hold will tear your muscle fibers and the reps will continue to work your muscles with further pump.
Holding the last rep is also an option and holding before and after is also a great idea.
Reps without isometric holds are beneficial by engaging different muscles and having a rhythm. Mix up your routines and concentrate on your muscles being exercised. More important than reps and seconds for holds is form.
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There are many approaches to gaining muscle. First, determine what best fits your goals and schedule.
If you have time to exercise 5-6 times per week targeting individual muscles for certain routines is recommended. This allows proper time for your strained muscles to rest (1-2 days) and recover while ensuring you are exercising and building each desired muscle group.
If you plan to exercise 3-4 times per week focusing on more muscle groups during your routine is recommended. This allows proper time for rest and recovery while ensuring you are strengthening your desired muscles.
Generally speaking for stronger and more powerful muscles higher resistance and lower reps with 2-3 minutes rest between sets is recommended. An example would be 4 sets of 5 reps.
Another focus might be for toning your muscles and building stamina. Generally lower resistance and higher reps with 1-2 minutes of rest between sets is recommended. An example would be 3 sets of 15 reps.
An important concept to remember to achieve the most from your fitness plan is to constantly mix up your exercise routine, a process known as muscle confusion. Your muscles like many things become accustom to your routine. This can result in a plateau or a sudden decrease in your muscle gains. Constant changes or varied exercises continue to challenge your muscles resulting in more muscular gains. Therefore, using one day, week, or month to focus on lower reps with higher resistance and the other day, week, month to focus on higher reps with lower resistance helps you continue to see results.
You should strive to perform some form of exercise every day to boost energy levels and productivity, burn calories, and strengthen your body. The key to fitness is mixing up your workout routines and to give your muscles proper time for rest and recovery.
Your muscles are developed by breaking down your muscle tissue and giving your body the appropriate nutrition and time to heal. Your body rebuilds your muscles to handle more resistance by creating bigger stronger muscles. A general rule is to give your muscles 1-2 days of rest before strenuous exercise again. A common solution to fit your schedule is to break your routines up into muscle groups. For example exercising my legs on day 1, back and biceps on day 2, chest and triceps on day 3, core on day 4, and shoulders on day 5 allows for you to exercise frequently but give each muscle enough time to full recover.
Certainly, in fact Bullworker products offer many options for rehabilitation. Consult with your physician before starting an exercise routine.
The Bullworker offers “convenience” in keeping exercise to your weight-loss program; no time consuming trips to and from the gym, no heavy weights to lift and no cumbersome equipment to make space for. Bullworker’s Sit-at-Home fitness routine is an excellent cardio calorie burner. The program also offers nutrition and dietary guides for success. The best way to lose weight is to monitor your calorie intake. Exercise is an excellent addition to any weight-loss program.
Our exercise programs are great for everyone after completion of a program try mixing up your routines and adding more reps or resistance to exercises to challenge yourself and create the most results. Once you have completed the program, use your experience to create another routine, look for other Bullworker programs to follow, or mix up the program’s exercises.
You can find various routines and suggestions at the beginning of your manual (http://bullworker.com/90-day-transformation)
Generally speaking for stronger and more powerful muscles higher resistance and lower reps with 2-3 minutes rest between sets is recommended. An example would be 4 sets of 5 reps.
Another focus might be for toning your muscles and building stamina. Generally lower resistance and higher reps with 1-2 minutes of rest between sets is recommended. An example would be 3 sets of 15 reps.
An important concept to remember to achieve the most from your fitness plan is to constantly mix up your exercise routine, a process known as muscle confusion. Your muscles like many things become accustom to your routine. This can result in a plateau or a sudden decrease in your muscle gains. Constant changes or varied exercises continue to challenge your muscles resulting in more muscular gains. Therefore, using one day, week, or month to focus on lower reps with higher resistance and the other day, week, month to focus on higher reps with lower resistance helps you continue to see results.
When performing an isometric hold always remember to breathe (a constant exhale and if needed inhale but never hold your breath).
