#Rest time hypertrophy series#

A cadence between 2-4 seconds for the eccentric part of the movement and 1-3 seconds for the concentric part are ideal for producing metabolic stress and muscle damage.Time under tension favors both slow-twitch and fast-twitch fibers, which is of interest to people whose sole goal is muscle gain, but not to those seeking to maximize their performance in a given sport, in which case they should work more often fast twitch fibers.Rest little between series, since the aforementioned metabolic stress is favored.Adjust your routines : 70% of your routines should focus on lifting between 65 and 85% of your 1RM, leaving the other 30% for routines in which intensity (strength work) prevails.

#Rest time hypertrophy series#

In this section, a series of tips will be described, especially for beginners, that can guide you in case your goal is muscle hypertrophy. However, training to failure does not mean moving the weight by cheating, but rather it would be necessary to stop when the technical failure is reached, that is, ending the series when it is not able to complete it with a correct execution. You are not working hard enough or using poor technique when performing the exercises.In this case it would be better to prioritize since it is not possible to find a training program that facilitates both objectives at the same time. You are trying to gain muscle and lose fat at the same time.You may not be getting enough protein.You make mistakes that stunt your development, such as getting regular aerobic exercise at a steady pace.People differ a lot in terms of composition of slow twitch or fast twitch fibers, and if an athlete designs a routine based on the predominant type of fibers in his body, he will end up achieving better results. You may not be training properly based on your predominant muscle fiber type.You may be stuck in your training method and need to use a different program in order to stimulate muscle growth.

This group of people is higher than you think, and can reach 25%.

He struggles to respond to training because of their genetic makeup and the type of predominant fiber in your body.