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If you’re not sure what that might involve, we have a great one in this guide to warming up at the gym. Start with a dynamic stretching routine that loosens up the muscles all over the body. That means taking the time to warm up, so you don’t struggle at the start of your session, or risk injury by pushing cold muscles too hard. If you’re serious about building big muscles, then you need to ensure you’re performing at your peak during every set of your workout. Rest for 90 seconds, then complete another set of the two moves with the same number of reps as the first set. Do ten to 15 reps, depending on your ability, of the first exercise then go straight on to the second for ten to 15 reps. The workout is broken up into five sections, with each continuing two exercises that you do back-to-back. They are super-effective during a hypertrophy phase because it is an efficient way of getting the volume of repetitions in and fatiguing the intended muscle group, all of which is needed to build lean muscle tissue.”
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“A compound set is where you perform two exercises targeting the same area of the body back-to-back. “The session causes overload to a particular muscle group through compound sets,” says Williams. Williams’s workout is one of UN1T’s BU1LD hypertrophy sessions.
#Hypertrophy training rest time how to
How To Build Muscle: Use This Gym Training Plan.