EFFECTIVE WEIGHT TRAINING - 3 THINGS TO CONSIDER - Best of Utube!!! Youtube Filme, Youtube Music, Dokus, kompletter Film oder ganzer Film. Hier finden Sie die besten Videos auf utube!!!!



EFFECTIVE WEIGHT TRAINING - 3 THINGS TO CONSIDER von Brix Fitness   2 weeks ago

17,811 views

1,579 Likes   7 Dislikes

The 4 main goals of weight training are fat loss, hypertrophy (building muscle), Endurance, and strength. The first thing I want you to do is clearly identify your goal. There is a very specific style of training for each goal.

The 3 factors that separate the style of training between all 4 of these goals are

Rest time

Tempo
The speed at which you execute your reps (particularly the eccentric part of your lift)
usually represented by 4 (sometimes theres just 3) numbers that is usually written like this 4-0-1-0
The first number (4) is the eccentric, or lowering, component of the lift
The second number (0) means theres no pause at the midpoint or the bottom of the lift
The third number (1) is the concentric, or lifting, component
the fourth number (0) means theres no pause at the top of the lift

Volume
The number of sets and reps you perform in a given phase of your program

Most people watching this video will either be interested fat loss or muscle gain

The most effective way to train for fat loss is
Mostly compound movements
Medium volume (24-36 sets of 12-15 reps per week per body part)
Low/medium weight (65-75% of your one rep max) a weight that challenges you but allows you to recover quick in order to complete the next set)
Low rest 60-90 secs max

With this style of training. Beyond what they call the "newbie gains” you won’t put on any new muscle and you will not improve your strength
You will however maintain you current muscle which is key for people in a caloric deficit trying to lose fat. And you will also condition your muscles and create metabolic environment in your body that will cause you to burn fat pretty much all day. (Which doesn’t happen with cardio)

Word of advice. Don't strictly stick to doing the style of training that I just described for fat loss. Yes this style of training will be your main focus, but
For long term success in weight loss you will have to incorporate strength and hypertrophy style training as well.

Now when it comes to Muscle building
Youre also going to be usingMostly compound movements but add in isolation movements for the body parts that you want to focus on developing
High volume (36-50 sets of 8-12 reps per week per body part)
medium weight (70-80% of your one rep max)
rest 60-120 secs max

PLEASE SUBSCRIBE TO MY PODCAST!! (Links Below)
https://itunes.apple.com/us/podcast/the-get-well-get-money-podcast/id1381777751

https://soundcloud.com/getwellgetmoney

http://www.stitcher.com/s?fid=185723&refid=stpr

http://getwellgetmoney.libsyn.com

SUBSCRIBE TO MY OTHER CHANNEL XPOSED BRIX (LIFE DESIGN CONTENT)
https://www.youtube.com/channel/UCGiRXyWWStN7ivYqZ-hgfrA

ORDER YOUR COPY OF THE 12 WEEK TRANSFORMATION JUMPSTART PROGRAM!!!
http://brixfitness.com/shop/12-week-simple-transformation-jumpstart-program-complete/


Download my free ebook “The Weight Loss Mindset”
http://brixfitness.com/the-weight-loss-mindset/


Support the channel by becoming a patron
https://www.patreon.com/brixfitness

hire me as your online coach
http://www.brixfitness.com/online-coaching/

Click here for your customized meal plan
http://www.brixfitness.com/meal-plan/

Click here to purchase new Brix Fitness logo Tee shirt!
http://brixfitness.com/shop/brix-fitness-small-who-logo-short-sleeve/


Outro by @cnmonewayfilm



Kommentare