Speed exercises:
The exercises should be done at different speeds depending on the type of training:
- Heavy and very heavy workouts are done in an explosive manner to allow the use of the heaviest possible load and thus best to foster the nervous system and muscles.
- The lighter workouts will be more slow and controlled. Beginners should also be applied to control the load and learn the movement and avoid exercises too quickly to allow better muscular sensations.
The number of sets:
With a view to taking mass, the ideal is to practice heavy sets (8-12 repetitions), we will only three series,so that put the heaviest possible.
Depending on your resilience and employee training format, you can go to failure and half body split, but be careful not to go to failure on each set, but the last set of each exercise, otherwise excessive strain your nervous system and slow your progress.
Note that beginners do not have the ability to make very intense sessions must compensate by taking a little less recovery time between sets.
Part 1
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