rtr_performance
Dontae R Burks | Bsc | CF-L1
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Educator for Fitness. Ready to Reign. 🤴🏿 | Workout Programs| 1:1 Coaching| ⬇️
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💪🏾The Three Principles of Muscle Growth
Mechanical Tension, Metabolic Stress, and Muscle Damage.
1. Mechanical Tension involves lifting heavy weights to create tension in the muscles, typically around 80-90% of your one rep max for around 3-5 reps.
2. Metabolic Stress is achieved by doing higher reps with short rest periods, often referred to as 'the pump'.
3. Muscle Damage involves varying your exercises, implementing slow negatives, and increasing your range of motion to cause micro-tears in the muscle fibres, which then repair and grow stronger.
🚨Important to note that all three to some extent will cause muscle damage since resistance training inherently is “catabolic” hence, the need to make sure you’re recovery properly.
🚨And all three components are not necessary to train in ONE session, which highlights the importance of proper exercise periodization and overall programming.
🗣️Part 2 perhaps coming soon.
#musclebuilding #bulkingseason #gymtips #physqiue #gymtok
Mechanical Tension, Metabolic Stress, and Muscle Damage.
1. Mechanical Tension involves lifting heavy weights to create tension in the muscles, typically around 80-90% of your one rep max for around 3-5 reps.
2. Metabolic Stress is achieved by doing higher reps with short rest periods, often referred to as 'the pump'.
3. Muscle Damage involves varying your exercises, implementing slow negatives, and increasing your range of motion to cause micro-tears in the muscle fibres, which then repair and grow stronger.
🚨Important to note that all three to some extent will cause muscle damage since resistance training inherently is “catabolic” hence, the need to make sure you’re recovery properly.
🚨And all three components are not necessary to train in ONE session, which highlights the importance of proper exercise periodization and overall programming.
🗣️Part 2 perhaps coming soon.
#musclebuilding #bulkingseason #gymtips #physqiue #gymtok
🚫Quit skipping the cool down part of your workout - your body will thank you!
📝A general format you can follow post workout is:
🚶🏿♂️Light walking, Biking, etc for 10-15 min
🗞️Foam Rolling (30-60 sec per area, slow and controlled)
🙆🏾Static Stretching ( 60-120 sec hold in positions at a comfortable ROM, be aware of your breath in these positions)
😮💨Recovery breathing (4 Sec in 4 sec Hold 4 sec exhale is an example)
#exerciserecovery #mobilitytraining #flexibility #breathwork #postworkout
📝A general format you can follow post workout is:
🚶🏿♂️Light walking, Biking, etc for 10-15 min
🗞️Foam Rolling (30-60 sec per area, slow and controlled)
🙆🏾Static Stretching ( 60-120 sec hold in positions at a comfortable ROM, be aware of your breath in these positions)
😮💨Recovery breathing (4 Sec in 4 sec Hold 4 sec exhale is an example)
#exerciserecovery #mobilitytraining #flexibility #breathwork #postworkout