Best workout routine for max gains
What do you think is the best routine for max gains when your doing anabolic cyle?
Workout 2 times a week each muscle group?
4 exercises for each muscle group? more?
Starting with heaviest loads with few rep, to lighter loads with more reps. Example 4 x 6 x 8 x 10 x 12 (starting with weight that you almost can't do the 4 reps)
Diet on more protein than carbs? Carbs are very important of course, but if we can eat enough to make a great workout and enough to recover, avoiding consuming extra carbs that goes to fat, it should give you lean mass with low fat.
Rest between reps? 1min? no rest? Super series?
I usually combine 2 different exercices for each muscle group, for example, Squats with press, resting about a minute, just enough time to increase or decrease the weight.
or i combine 2 exercises totally opposite, Incline bench press with Chin-ups.
I'm thinking about training starting with very heavy loads with few reps, and decreasing the weight and increasing the reps. Of course after a good worm up to avoid injury.
After the work out, a bit of cardio to burn extra calories, to avoid to much fat.
What is your thoughts?
You must remember that one of the key techniques to building muscle is varying it up. People that do the same workout routine for years start to lose their gains so make sure you're changing it every so often. Maybe you could train every muscle group once a week on a two week timetable where week#1 is heavy weight low reps and week#2 is light weight high reps.
Also, supersets work very well, if you're doing an arm workout for example, doing bicep curls followed by tricep push downs without any rest can be beneficial, it gets the blood and nutrients flowing as well as stimulating your CNS even more.
Heavy compound lifts are also needed to build muscle. You might associate things like deadlifts and squats with strength building but they actually stimulate your CNS so that you get maximum growth hormone produced and maximum recovery.
I hope this has helped a little bit,
I'm varying up. But i don't agree when you say low weight with high reps. In order to build muscle, you first must "destroy it", with high reps and low weight you are just training resistence.
And i'm changing the workouts excercices all the time
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