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Zoey Jacks
Muscle and Fitness Bodybuilding: The Work-out Bible for The Beginning Bodybuilder with Tips and Tricks.
Muscle and Fitness Bodybuilding: The Work-out Bible for The Beginning Bodybuilder with Tips and Tricks.
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HYDRATION: A common mistake made by many athletes is the failure to stay well hydrated.
The importance of being properly hydrated cannot be overlooked.
Dehydration can lead to significant performance decrements, not to mention the risk of sickness and, in severe cases, death. Even a three to four percent drop in body water levels (signaled by thirst and fatigue) can decrease your muscular contractions by 10 to 20%.
To combat this, at least 10 to 12 glasses (eight ounces each) of water (this doesn't count sodas, coffee, or juices) should be consumed daily—always including during and after events when your body is perspiring.
RECOVERY: Adequate rest is very important for delaying premature fatigue.
Inadequate rest during training (i.e., between sets) and between workouts can cause unnecessary fatigue.
A great rule of thumb for resting time between sets is just long enough to catch your breath. Squats take a little longer to recover from (maybe two to three minutes) because you're training such a large muscle group.
For smaller muscles, like biceps, you would need a much shorter rest—more like 45 to 60 seconds at most.
Another quick tip: recent research that studied the effects of enhancing recovery between sets showed that keeping intensity high after completed sets allowed weight trainers to perform more reps in later sets compared with those who passively recovered (sat) between sets.
This means we need to keep moving during rest periods, so instead of sitting down to rest, walk around or go to another exercise for a different muscle group.
The importance of being properly hydrated cannot be overlooked.
Dehydration can lead to significant performance decrements, not to mention the risk of sickness and, in severe cases, death. Even a three to four percent drop in body water levels (signaled by thirst and fatigue) can decrease your muscular contractions by 10 to 20%.
To combat this, at least 10 to 12 glasses (eight ounces each) of water (this doesn't count sodas, coffee, or juices) should be consumed daily—always including during and after events when your body is perspiring.
RECOVERY: Adequate rest is very important for delaying premature fatigue.
Inadequate rest during training (i.e., between sets) and between workouts can cause unnecessary fatigue.
A great rule of thumb for resting time between sets is just long enough to catch your breath. Squats take a little longer to recover from (maybe two to three minutes) because you're training such a large muscle group.
For smaller muscles, like biceps, you would need a much shorter rest—more like 45 to 60 seconds at most.
Another quick tip: recent research that studied the effects of enhancing recovery between sets showed that keeping intensity high after completed sets allowed weight trainers to perform more reps in later sets compared with those who passively recovered (sat) between sets.
This means we need to keep moving during rest periods, so instead of sitting down to rest, walk around or go to another exercise for a different muscle group.
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