Lift harder not more volume!
the latest scientific research shows a higher frequency (twice per week) and higher volume (more sets) approach to building muscle to be superior.
personally i have always followed a lower volume, higher intensity aproach. i usually lift 5-10 sets per muscle group per session rather than 10-20 sets.
although this is less than the latest research states as optimal, the sets which i lift are all as heavy as i can and to absolute failure. as i do a small amount of total sets each workout i make every set count! i finish each set with nothing left in the tank. i physically and mentally can not repeat this intensity for more than 5-10sets. .
i believe that people have taken the latest research and increased their volume however in doing so they have also decreased their intensity. .
now, in saying all this, it is important to keep technique from breaking down. i take each set to a high intensity failure point, but i am always safe when doing so.
for novice lifters i don’t recommend this method as more sets / volume will equal need more practice of good technique. also research shows that novice lifters will get good gains using any method of lifting. .
it doesn’t matter what exercise i perform, lat pull down, bench press, leg extensions, shoulder fly, deadlift or even squat. i will push to my limit and each week try to better my performance in reps or in weight.
before you comment below with the latest research and how the method i follow is wrong, i challenge you to go to the gym and with one muscle group get the most effective workout you possibly can with only 5 total sets. .
i can tell you right now, if you go to the gym knowing you only have 5 sets to do for a muscle group, you will make every set count, you will take each set to a level of intensity you have never been to before... and the next day you will grow bigger and be stronger for it!
to conclude this post, yes i do agree with the latest research, more sets will equal more gains. however, i don’t agree that more sets with a lower intensity will equal more gains. if i could do more sets at the same intensity i would, i just physically can’t, i’m cooked!
Cet exercice de musculation développe tout le corps, particulièrement les fessiers, l'arrière des cuisses et les lombaires. c'est un exercice technique qui nécessite pas mal de souplesse.
le soulevé de terre jambes tendues est un exercice presque identique au soulevé de terre. pour le soulevé de terre jambes tendues, les jambes sont moins écartées - d'environ la largeur du bassin - et elles sont presque tendues.
les fessiers, arrière cuisses, les muscles abdominaux, dos (spinaux, lombaires, dorsaux), avant-bras, les muscles de la ceinture scapulaire (épaules, trapèzes) pour tenir la barre.