10 rules that everyone should learn once and for all to train better and get more results. The tenth is that warming up will increase your training performance. I'm talking about warming up, the one on the treadmill, bike, elliptical, stairs.
Choose a device for you to do it, the one you like the most. You go to a treadmill, to a bike, and do 5 to 10 minutes, you raise your body temperature. This means that all enzymatic activity in energy production is optimized.
And this will make a difference in your training. When this warm-up work happens, your body understands that the muscles need more blood, because they are working. You arrived and went straight to the weight training, this first exercise will serve as a warm-up.
And this will impact the total training volume. Your training will lose performance. You understand that your body temperature will rise.
This will happen on any device you make. Now I ask you, if you warm up on a bike and start training your chest, do you think your body will send more blood to your chest because you are moving your legs? No.
If you're going to do a leg workout, what's the best warm-up, Ranezito? Bike. What if you're going to do a chest workout?
the bench press. What cardio equipment can I use to do this? The elliptical works well because you will be moving your torso.
And this is the warm-up that we call dynamic. There is also specific warm-up. You went on the elliptical, did the 5 to 10 minute rule, you're ready, now let's go to the chest workout.
First series is warm-up series. Charge, about 20%, 30% of what you normally use. Second series, warm-up.
About 50%, 60% load. Then in the third series, actually it won't be the third, it will be the first, because now you will start training. Once that's done, you're ready to start the ninth item on our list, which is choosing the load according to your strength.
Don't look at your friend and see that he's taking 50 on each side and want to put 50 too. Don't worry, the idea is that you use the load as a tool for yourself. You will put a load that allows you to train in an intense Challenging way.
May it not be too light for you nor too heavy. Understand that the load needs to be adjusted for you. And you're not going to the gym to lift a bunch of weights.
That's not the proposal. It's working the muscle. Don't judge yourself by the load that other people carry and don't carry loads that are too light for you.
Because otherwise you won't generate all the adaptation in your body that you want. Lala, do you see people exaggerating more or less? Too much charge or too little charge?
It depends on the gym. There are environments that lead people to put on more weight. Then it ends up harming itself by handling loads that it cannot handle.
First, the exercise is not performed in the best way and this ends up generating. . .
little result of hypertrophy, muscle growth. And second, it can hurt the person. But in other environments, it's super normal to see teachers passing by and asking students to increase their workload.
So it depends on the environment you are in, you know? The eighth rule is to respect rest time. And this is a rule that if you don't respect it, it will cost you dearly.
That recovery time between one series and another exists so that your body can recover and perform the next series optimally. What will you lose if you don't get enough rest? It will harm the subsequent series.
And at the end of the day, training is the sum of everything you do. It is not the first series, the first, the second, the third exercise that counts, but rather the set. As for rest between sets, we have studies today showing that the best of all worlds is for you to rest for 1 and a half to 2 minutes.
Does this apply to all exercises? For all series? And the answer is a big no.
If you do a free squat with a load that is more challenging for you, maybe a minute and a half, two, is too little for you to recover. Now, if you do a concentration curl on your leg, do you need two minutes to recover? No.
It's more worthwhile for you to go for exercise. When the series ends, you observe your body. At some point, he will say.
. . And magically you will realize that you need more time in squats.
On a barbell curl, much less time. If you follow this rule, your series will be optimized, generating better results. The seventh rule is not to exaggerate the volume of exercises.
And this rule, the people who enforce it, is a side effect of another one that we will see later in this video. If you overdo the training volume, the volume of exercises. .
. Now imagine a graph with two lines Y and X. And your muscle has a volume, it fits that height.
When you train, you lose muscle. However, this stimulus that causes you to lose muscle. .
. It is exactly the stimulus needed to stimulate your muscle to strengthen. But not only that.
He goes a little further in this growth. It becomes bigger than it was before. You stimulated the muscle, it responded and it grew.
And if you, instead of bringing this catabolic process here, you continue and continue. The stimulus you gave was so great that it will now be difficult for this muscle to recover to the point of generating that extra phase of growth. And then you will find people who who commit this infraction of the rule are unable to evolve.
They get to that stage where they train, train, train and don't grow. And still, “oh, I’m not growing, I’ll add one more exercise. ” That’s exactly what happens.
And sometimes, you even start to notice that the muscle is starting to decrease, the joints start to suffer. There is an optimal dose for you to deliver to your muscle and for it to respond. 9 sets per muscle is a volume that is well used in many studies that show hypertrophy.
But this happens a lot because of the side effect that I'm going to show you now. Sixth rule that people sometimes inflict, which is not guaranteeing that the series was valid. What is a valid series?
The purpose of each series is to take your muscle to a high level of intensity. Remember I told you back then about the idea of going to failure or not? We all want this to happen, right?
However, if you deliver a very weak stimulus to your muscle, this will cause the message to not reach your muscle properly. And that message is, hey, I want you stronger. I want you bigger.
Imagine you just started the series. You did the first rep, the second, the third. You get to the sixth rep, it starts to get heavy.
And then you advance a little further and you reach the exact intensity that I want. It got very, very difficult. And at that moment you stop.
On a scale of 0 to 10, 0 is very, very light. And the 10, the last power of the difficult, of the heavy. I want you to work there between 7 and 8.
Neither going to the extreme nor leaving it light. So the series is valid. But what if I go to 10?
What if I am in an extremely intense situation? Does the muscle understand this as a valid series? Yes!
! ! But the problem here is that the series that comes after could harm itself.
Going to failure is that moment when you try to do a repetition and fail. When you go to failure, it is proven today by literature that the series that come after, they are harmed. If it goes up to 7, 8 in intensity, the series is valid.
And if I go above that, will it harm others? So let's stay here, between 7 and 8. But what will this whole process do to your body?
That's our next rule. The rule of understanding how the muscle growth mechanism happens. When you go to the gym, when you take your muscle and start training it, understand that it is the exact size that your body has identified as necessary.
Your body doesn't want your muscle to get bigger because of the exact idea that a big muscle consumes more energy than a small muscle. And a basic prerogative of our existence is to save energy at any cost. What happens to a person who breaks a bone in their arm and has that arm in a cast?
She stays there, I don't know, two months with her arm in a cast and when she takes the cast off, how does that arm compare to the other one? Much smaller, isn't it? Those muscles became inactive.
The body understood that, then, I can reduce this thing and still make it become energy for me. You go to the gym with a muscle the size your body understands it needs. But then you give your body a message like this.
The muscle as it is is small. The training carries the following message of greater demand on this muscle. While you are training, the message is being delivered.
When you stop training, your body starts to recover that muscle. It enters a process that we call protein synthesis, which is basically the construction of protein. And by the way, this guy here, in the literature, we call a contractile protein.
And this process will happen if you deliver a sufficient amount of raw material to your body. How am I going to build muscle if I haven't given my body what it needs to build that muscle? Food is super important.
A diet that has a balanced amount of carbohydrates, proteins, and fats, will give your body the necessary blocks to build that wall, and then you will look in the mirror and see all those muscles there. You can't leave aside, under any circumstances, a good diet. This is so important, so important, that people who register and become our students, they receive a personalized diet, which takes into account their routine, the things they like to eat, the things they don't like.
And I also make all our professionals, nutritionists, character therapists and physiotherapists, available to these students. There are many, many other things I want you to know. Click on this link below and take a look.
The fourth rule is to take training seriously. Some people go to the gym and do it anyway. And really, anything that is done in a haphazard way does not deliver the best result.
The moment you don't take your training seriously, you're taking a big risk in there. Just because it's a gym doesn't mean we go there to improve our health, improve our appearance, that there are no risks inside. Many, many people have died inside weight rooms.
And many others had serious accidents inside the weight room. Training is serious business. Both so that you can get better results and so that you don't get hurt or even die in there.
Rule number 3, perform the exercise perfectly. Understand that each exercise was developed to work a muscle group or a specific muscle. When you do an exercise with bad technique, you are just throwing it in the trash.
You're putting other muscles to work along with that. and thus putting your joints at risk as well. The idea of knowing and understanding the exercise technique very well is exactly so that you can make the most of this exercise and avoid getting hurt.
Here on YouTube, we've already made hundreds of videos where I teach you in detail how to do each exercise. And I will proudly tell you that these videos are the most complete on YouTube. And you can find them all here on our channel completely free of charge.
Rule number 2, don't neglect stretching. For many people, stretching is boring and I am exactly in that group of people. But I do it every day, because I know the benefits.
First question, when you do weight training, the stimulus is naturally to tense these muscles. Our body responds to this stimulus and makes these muscles more tense. Tenser muscles generate more joint stiffness.
This increased joint stiffness puts you at greater risk of injury. So it is important to do stretching exercises to keep your body more away from injuries and even. .
. . .
. even healthier. Because in your daily life, you will use this joint mobility.
Stretching isn't just good for prevention. It is also good for optimizing muscle growth. When you do an exercise, something we call range of motion is very important.
The more you stretch your muscle and shorten it afterwards, the more that muscle understands that stimulus and the more it responds to that stimulus. You are optimizing your work. Now, what if you don't do the stretches, does this muscle become stiffer, generate joint stiffness and your movement becomes shorter?
Stretching is not for you to enjoy doing. It's for you to start doing from now on, if you don't, because you have good benefits in doing so. Do you do it before or after training?
Today we know that it doesn't matter. I like to put it on after training. Because think about it, when you arrive to train, do you want to relax?
You want to be more energetic, more focused so you can do a more intense workout. Now when you finish your workout, is it nice to take a break? It's interesting.
And stretching gives you that. We have a study showing that stretching before, during or after does not have any negative influence in any way. Either you follow this advice I'm giving you or you do it whenever you want.
Now I'll take you to the most important rule of all. That's why she's number 1 on our list. Which is understanding how many repetitions you should do in each series to get the best results and the greatest possible muscle growth.
I need you to watch this video here, because in it I'm going to delve deeper into this idea. You will understand once and for all how many repetitions to do in each series. Click there.
