Fanden Sie das video lustig? Das Verständnis ist, dass die Arbeit an (oder nahe) Versagen bei bestimmten Wiederholungszahlen lehnt sich in Richtung bestimmte Ergebnisse. Wenn Sie sich nicht immer auf (oder in der Nähe) scheitern mit jedem Satz, dann Sie nicht arbeiten hart genug. Folgende willkürliche rep zahlen in einem Satz ist eine Verschwendung von Zeit, wenn die richtige Anstrengung gibt es nicht. Guter Kommentar. Ich wollte nur auf den Punkt zu betonen, dass Sie nicht brauchen, um zu konsumieren, etwas in einer bestimmten 15-30 Minuten-Zeitfenster entweder vor oder nach dem Training, um "Gewinne". Ich weiß es nicht "genaue" zahlen, aber Sie sollten berechnen Sie mit Ihrem aktuellen Gewicht. Sonst könnten Sie verbrauchen nicht genug Kalorien, um Gewicht zu verlieren effektiv.

Don 'T overthink, der wichtigste Teil ist, dass Sie setzen mehr Gewicht jede Woche, don' T sorgen zu viel über die form auf den ersten, wenn Sie trainieren Sie Ihre Bizeps, aber nicht "Abholzen" dann wissen Sie, dass etwas falsch ist, es ist sehr einfach, darauf zu achten, was Ihr Körper sagt Ihnen.

Nun, für die Liste der übungen, wählen Sie diejenigen, die Sie mögen, basierend auf dem, was Sie entwickeln wollen: http://www.bodybuilding.com/exercises/

Wie gesagt, der wichtigste Teil ist die progression, indem mehr Gewicht pro Tag/Woche/Monat wählen Sie den Zyklus, Sie sind der einzige, der Messen, Ihre Grenzen.

Vermeiden Sie übungen wie Bankdrücken oder Kniebeugen, diese kann gefährlich sein, zu tun, ohne spotter.

Eine sicherere alternative zum Bankdrücken wäre die Hanteln flyes http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes so dass, wenn Sie verlieren Kraft in der Mitte der übung, können Sie einfach lassen Sie Sie fallen zu den Seiten ab, anstatt keilte fest, mit einer bar.

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