Lowering weights for chest, biceps and shoulders

After filling all the official sets at the gym, you are well

aware that the maximum point you can do in the last set, that is , by adding 1 to 3 reps with the help of a helper (assistant)

at the limit of reps , greatly strengthens muscle hypertrophy. But, what if the helper is not there? What if the helper is in no situation to care about me, such as talking to someone else? What if you work out at home and don't have an assistant? This is when you do weight lifting. The chest, shoulders, and biceps are the main areas for lifting weights. The chest and shoulder area gives you the number of times you can do 4 to 6 times, and the biceps gives you the number of times you can do 6 to 8 times . (From a relative point of view) ※ Similarly, if you can do only 5 reps, it is heavy, and if you do 9 reps, it is light. The reason for doing the weight-lowering technique is that you can improve muscle hypertrophy by getting the effect of the helper mentioned above without an assistant. Briefly, 1 set from the chest (bench press) and shoulders (military barbell press) : lightly warm-up with light weight (about 15 to 20 reps) / 30 to 40 seconds of rest

↓

2set: 4 to 6 repetitions / 1 minute 30 second break

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3set: 4 to 6 repetitions / 1 minute 30 second break

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4set: 4 to 6 repetitions / no rest

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1) Remove Xkg from the previous weight without rest Get off and repeat to the limit point

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2) Without a break, lower Xkg from that weight again and repeat to the limit point

.

It's your choice whether to add 1 or 2 more.

This exercise is very tiring, so 1-2 reps are best. Do not exceed 3 times.

For example

============================================= ================================ Let's say you do

a bench press for chest exercise and

an inverted pyramid for exercise. .

1. 15 to 20 warm-up exercises / 30 to 40 seconds of rest

2. 1 set of 8 repetitions at 70KG / 1 minute break

3. 1 set of 6 repetitions at 75KG / 1 minute 30 second break

4. 4 repetitions at 80KG / no

rest Repeat until there is / no rest

6. Repeat until you can lift the weight to about 50KG without rest / no rest

in this way for 1 to 2 sets.

Let's take the dumbbell side raise as an example.

I do the maximum number of repetitions with a weight of 10KG. Let's say I did about 10 times. Lower the weight and do it until you can no longer repeat it with

7KG.. Let's say you've done 5 times.. Repeat until you can't

lift 5KG again without resting

. It makes you

very tired, so you should only do the last 1 or 2

sets . . ㅇ Rest 1 minute 30 seconds ㅇ Immediately after the last set, lower the weight for 1-2 sets without rest ● Biceps

ㅇ With a weight that can be done with 6 to 8 reps / 5 reps heavy, 9 reps light.

ㅇ 1 minute and 30 seconds break

ㅇ Immediately after the last set, lower the weight for 1 to 2 sets without a break

● For other parts, 12 to 15 reps / 30 to 40 second rest

/ 11 reps heavy, 16 reps light.