How to Build MORE MUSCLE in 6 Weeks!
training for gaining muscle mass sounds
simple use the best exercises trained in
the best rev range and recruit and
exhaust as many muscle fibers as
possible in fact these points are the
foundation to build muscle mass but
there is one other important factor you
have to consider
it's called periodization periodization
is quite simple you focus on different
aspects at a different time in order to
increase your potential you could for
example focus on a low rep range to
increase max strength for 4 weeks then
focus on the middle rep range to build
as much muscle mass as possible for 6
weeks
finally you do a period with a high rep
range to increase strength endurance and
capillaries ation of your muscles even
if the middle rep range or in other
words the well-known six to 12 rep range
is best to build muscle mass the other
two are also very important
this style of periodization in which you
focus on different aspects at a
different time works well yet there is
another way which offers more variety
and can be superior for building muscle
mass the key is to mix different rep
ranges either over the week or in one
workout let's start with the different
rep ranges over the week and take the
barbell row as an example don't worry we
will also show you how you can do this
with Ken aesthetics exercises later you
start the week by using light weights
and train in the high rep range then you
continue the week with medium weights
which allow you to train in the middle
rep range and at the end of the week you
train in the low rep range with heavy
weights on the other hand if you would
do this in one workout instead over the
week it would be like this two sets with
the low rep range two sets with a medium
rep range and two sets with a high rep
range
of course it's also possible to change
the focus of the workout if you want to
focus more on strength you could do
three to one instead of two to two now
we show you how you could do this with
calisthenics the first example are
pull-ups here you could start with two
sets weighted pull-ups continue with
normal pull-ups for two sets and finish
with bent assisted pull-ups again for
two sets if you would do it with
push-ups you could start with Archer
push-ups for two sets continue with
normal push-ups for two sets and finish
with incline push-ups for two sets
always remember those are only examples
if normal pull-ups and push-ups are very
hard for you you have to choose them as
the hardest exercise and continue with
easier ones of course it's also possible
to do this with advanced calisthenics
exercises a good example is the front
leave a race here you could start with
the full front leave a race then you
continue with one leg level raises and
finish with tucked ones holistic
training is very good to build muscle
but also strength and this is the reason
why it's included in our new body
transformation program the program
combines calisthenics and weight of
calisthenics it's designed around many
different calisthenics exercises and
their progressions it's possible to do
most of the exercises with bodyweight
only but we also added weighted
calisthenics as an option this gives you
more variety and will optimize your
progress the complete package comes with
all three levels basics pro and elite in
every level you will work with different
methods and techniques like circuit
training super sets drop sets
high-intensity interval training and
many more while basics and pro give you
a perfect plan to get the most out of
your training the elite level adds
nutrition adapted to your training and
an optimal way and splits the program
into a park and a cut face to give you
the best deal we offer a 10% discount
for the complete package by using the
code transform 10
just visit Kelly move come and get your
program now if you have further
questions just leave a comment thanks
Alex