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      "author": "mrvxio",
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      "title": "How make the most efficient building form on gym?",
      "body": "Strength progress is an inseparable element of workouts at the gym.For the muscles to develop, they should be constantly surprised.Regardless of the type of training and the repetition range used, progression is necessary to build muscle. Most gym goers neglect this topic. As a result, they exercise very chaotically, and this translates into results.!![](https://cdn.steemitimages.com/DQmfDYXjU11jhHVyc1acSp5ka3KMEZDVwd4a7iL6h29QteN/image.png)\nEveryone who trains at the gym at some point comes to the conclusion that he needs to build more muscles. Muscles give shape to our bodies. It is thanks to the muscles that your silhouette becomes more shapely, attractive and attractive for the opposite sex. Muscle building process involves breaking muscle fibers during exercise and then rebuilding more fibers during post-workout regeneration. Following this lead, it becomes logical that for muscles to grow they must be surprised by such stimulus that they do not expect. In this case, increasing the weight gives just such a stimulus.![](https://cdn.steemitimages.com/DQmYMRKYnu8D98okESaYjoRWzSi6HPaPHMxamSJ5W8xNSGn/image.png)\nTraining in the gym, hardly anyone records about the current weight and number of repetitions. The lack of such information often leads to the reproduction of the same training volume from week to week. The result is a lack of progress. And despite the fact that each time we train hard and it seems to us that we give 100%, the reality is completely different. Lack of forceful progression is a reason for downtimes, which leads to a worse mood and less faith in their abilities. So how do you plan your workouts to enjoy the effects of extra \"good\" kilos?\n![](https://cdn.steemitimages.com/DQmPFzRvJTEmuSHewbmTbEth9zbRsbWbAB8SwFEbjDGB7K6/image.png)\nThe answer is strictly dependent on the training experience. When you are a beginner, you are able to increase the weights practically from training to training and you have no problem with it. This type of progression is called a linear periodization. It is worth using this potential, because then it will not be so easy. This does not mean, however, that you should add 10 kg to the bar every week. In this way it is very easy to get injured because the tendons become more and more strained, and regeneration does not go as fast as we would like. Another very dangerous thing that is practiced by the majority of regular gym goers are the so-called \"Forced repetitions\", when we do not have the strength yet, we do 2-3 repetitions with the help of a colleague. Then the muscles are so tired that we are completely unable to control the weight. Therefore, it is optimal to leave a reserve and increase from weight training to 2.5-5 kg ​​weight while maintaining the technique and the same number of repetitions. When it starts to be hard, we do not increase until we achieve the target on a given weight. At some point, our body will adapt. We will reach the maximum strength that we are able to create with these muscle sizes. Then, in order to continue to build the musculature, it will be necessary to increase the size of muscles that are not so willing to grow any more. This is the moment when we enter the medium-advanced group.\n![](https://cdn.steemitimages.com/DQmbcaHuQMgsQQQ73vqhqwAxXmjGftitqS5yfakCtwgUWC1/image.png)\nIn the case of intermediate people, the most effective solution is the use of wave periodization. It mainly involves manipulating the number of repetitions. How does it look in practice? During three consecutive trainings of a particular muscle party, we use different ranges of repetitions in series. During one training session we will focus on the repetition range 1-3. With such a huge intensity, we care primarily about the growth of muscle fibers. In this way we give the body a clear signal that the present fibers are not enough to cope with such a heavy weight. We neglect the training volume in this way, but we gain on the strength aspect. \n![](https://cdn.steemitimages.com/DQmUNDzyD8JW7xy784BuG4cpgx8H1gCi9YiiJm9RkiEUdWp/image.png)\nThe next training will assume the scope of 4-7 repetitions. In this way, while still maintaining high intensity, we will also increase the volume. We perform the third approach in the area of ​​repetitions 8-12. We reduce the intensity, but we gain by volume. We deliver more fuel on the day to muscles, increasing hypertrophy. The circle closes and after three such trainings again we return to the range of 1-3 repetitions, but already with progression (in the form of more repetitions or a greater weight of 2.5 kg). This rule will work exactly the same with every training plan. \n![](https://cdn.steemitimages.com/DQmU4eWdUsWpiywXxG1nz9K4SiCe41grWtLC8iwnKfHYiJq/image.png)\nIf we train 3 days a week, a traditional split, where every batch in the week occurs once, then each day will be based on a different range of repetition. We're introducing a change next week. If we've been practicing the frame in the repetition of 1-3, and for example the back in the 4-7 repetition range, then in the next week we practice the frame in the 4-7 repetition range, and the back in the repetition range 8-12. The same is true when every party is trained 3 times a week. Then we change the repetition ranges for every training session.\n![](https://cdn.steemitimages.com/DQmcYCVoH8Lzpf94MazokraXwHaqPj6NVH4pdHDcdvJAPGG/image.png)\nTo sum up, you are asked to say that there is nothing better than being a beginner. This period, however, passes, and the appetite grows as we eat and we want to be bigger and stronger. This is the best moment to get the ace out of the sleeve and change the classic linear periodization for wave periodization. Attacking our muscles on each side will give us the best possible results. Grow healthy!",
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