Resulting in fatigue of the working muscle and growth and activation of sarcoplasmic muscles. Rest only 30 seconds between set and perform reverse pyramid.
In the third exercise in the upper body workout, choose a weight that you can perform 12 repetitions with. You will then reduce your weight by 10-15% and perform 2 additional sets for 8-10 repetitions. In the first 2 exercises in each workout, note that you have repetition ranges where the work is heavier between 6-8 repetitions. Set 2, 3 repetitions with 75-80% of the working weight and the third set with 90% of the work weight for one repetition only. First set 5 repetitions with 60% of the workload (your actual set). In each workout, in the first two exercises, I recommend 3 sets of warming up. This program will be done 3 times a week rather than overlapping days, for example: Sunday / Tuesday / Thursday. Upper body training (with an emphasis on shoulders) This type of training is done by a higher amount of sets and repetitions along with shorter rest periods.Īs a basic rule – always make sure you do the basic exercises (strength exercises) at the beginning of the workout.Īn upper body training (with an emphasis on the chest) Strength work will focus on lower repetition ranges in order to improve and become stronger over time.īut to maximize muscle mass, you will also need to work with pump training to increase blood flow to the muscle. In Henry’s training program, you require to include work on strength and pump training. So let’s talk about the training program,
The beauty of this is that if you manage to maintain a low body fat percentages and add muscle mass wisely, you will always look 4.5 to 7 pounds larger than it seems. Some were surprised to find that he was under 90 kg, with a height of only 182. It also helped him add about 8 kg of muscle in 9 months of training and proper nutrition, which brought his body from a weight of 80 kg to a weight of 88 kg! His training program allowed him to add muscle to the right areas while keeping his fat percentage below 10%. If you saw the movie “Man of Steel” you have probably noticed the body structure of the main actor Henry Cavill who played Superman. Henry Cavill’s training program for “The Man of Steel”
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