MALE
MUSCLE
JOEL’S TOP TEN TRAINING TIPS
1
FORM – PRACTICE
MAKES PERFECT
When performing an exercise, it is vital
to execute the movement with good
form. Selecting a level of resistance
that you can control throughout the
repetition will result in stimulation of
the correct muscle and prevent injury.
If you are struggling with technique,
then reduce the resistance. Focus on
form first, and it will pay off in the long
run!
2
DROP SETS – FEEL THE
BURN
A drop set is when you perform a
set of an exercise, then reduce the
weight, and with no rest period
continue that same exercise with
more reps until failure. For example,
performing a dumbbell shoulder
press set using 20KG dumbbells for
8 reps, then reducing the weight to
10KG dumbbells, and continuing with
more reps until failure. Drop sets are
a great way to shock your muscle and
stimulate growth!
3
SUPER-SETS – BLITZ IT
A super-set is when you perform a
set of an exercise directly after a set
from a different exercise, with no rest
period between them. For example,
performing a dumbbell bicep curl set,
and then immediately performing a
tricep pushdown set. Super-sets will
add intensity and variation to your
workouts! the help of a spotter you can apply this
to many exercises. Negatives will allow
you to push past failure, taking your
sessions to new levels!
4
PRYAMID TRAINING –
BEAST MODE No one is perfect. Identify your weak
areas, then dedicate extra time in the
gym to hit these muscle groups more
frequently. Train your weaker body
parts the day after a refeed to give
yourself more fuel to push harder.
Improve your weak areas, and you will
improve your overall physique!
Pyramid Training is when you
perform multiple sets of an exercise,
while increasing or decreasing the
repetitions and resistance between
sets. For example, performing a
leg press set using 50KG for 50
repetitions. Then on the following
set increasing the weight to 70KG
for 40 repetitions. Pyramid Training
can be performed in an ascending
or descending sequence. Pyramid
training will improve your strength
and add volume to your workouts!
5
NEGATIVES – NO PAIN,
NO GAIN
When performing a repetition, it is key
to focus on the eccentric contraction
(negative) as much as the concentric
contraction. By slowing down the
lowering phase of a lift to a 3-5 second
rep count, you will overload the
muscle and increase intensity! With
30
MUSCLE & FITNESS / MARCH 2018
6
WEAK AREAS –
PRIORITIES
7
REST DAYS – JOEL SAYS
RELAX
Rest days shouldn’t be skipped. They
are vital for muscle recovery and
growth, allowing the muscle tissue to
repair sufficiently. Training 7 days a
week without a rest day will actually
hinder your progress. Taking 1-2 rest
days per week is recommended. Train
smart and rest smart!
8
AVOID PLATEAUS –
SWITCH IT UP
A plateau is when your body stops
responding to your current training
or diet programme. Plateaus occur