10 Mandamentos Para Ganhar Músculo Rápido!

The 10 maromba commandments of perfect training. The first commandment is: You shall not covet your neighbor's burden. Just because Joaquim does barbell curls with 50kg doesn't mean you have to look at this and think it's for you, old man.

You have to adjust the load for you to have a perfect job. So you can have a great workout. When you put a load on someone stronger than you, you run the risk, first, of not doing the exercise correctly.

You won't be able to develop properly, and if you can't develop, there's something worse than that. You can get hurt! - Oh, my ass!

- The second commandment is Thou shalt prepare for training. You need to already have everything planned out, what you are going to do before training. First thing: when you get ready for training, do you think about what clothes you are going to wear?

Do you think about taking a bottle of water with you to train? - Do you think about which training you are going to do? - No!

- You don't even train anymore, right Rani? - That's why I don't even think about anything. You have to think about what training you are going to do, how the training is going, what is the muscle separation, I don't know what your training is.

You have to think about all of this. If you don't want to think about all that, I've already thought of the Muscle 60D for you. The link is below for you to see.

You have to analyze everything, you have to know the volume of series, all the preparation to get to training and get the best out of it. Another thing I like to prepare for training: I wear a bucket hat a lot, people don't see my eyes, and people don't talk to me. Which commandment is this within, Ranizito?

- Get ready for training! - And that! - Yes sir.

- The third maromba commandment for you to have a perfect training is: You will not fail to do the warm-up. We are talking about warm-up 1, which is the dynamic warm-up, on the treadmill, on the bike, on the stairs, wherever you want, for 5 to 10 minutes to raise your body temperature and you can start sending blood to the periphery, the muscles that you will use soon. And warm-up 2, which is the specific warm-up, which you do directly during the exercise you are going to use.

There, you start to send more blood to the muscle that you will use, and give the joints that lubrication. If you don't do this, what happens to your training? - It's going to suck, it's going to suck!

- The 4th maromba commandment of perfect training is: Focus on Training Over All Things. If you enter your gym. .

. It may not be yours, it may be that you are just a student there. What are you going to do, you animal?

To train. And I want you to do just what? To train.

You went there to train, not to make friends, not to do dances, not to make a video, not to give girls ideas, it's to train. You can even get the girl's phone number to give them an idea later, - And the rest, you can imagine. - What I mean?

To avoid distractions. Then, you will have more concentration in training! With this, you will perform more in your training, and consequently you will have more results.

5th commandment: Thou shalt not perform false training. - He does the training, but he doesn't actually do the training. - Like this?

I didn't understand. Let's get to the trick questions. Do you save money on a series because you have another one later?

Do you skimp on the first exercise just because it's the first in your workout? You end up not placing the load you know you can because "is everything ok with this one? " Do you end up stopping the series sooner than you could have?

Then you are doing a fake workout. You have to do some training, first, applying everything I said just now, with total focus on it. Second, this focus has to be on your sets, on each movement and each moment of training, because then you will be completely focused.

Then yes, you push your muscle to the limit, you do each series as if it were the last of your training, then you will be doing a real workout. If you don't do this, I'm sorry - or rather, I'm sorry at all, - you're doing a bad workout. - Your chicken!

The sixth commandment to do a top workout and get in shape. You will honor Range of Motion. It's a stop that many people neglect.

They sin at that moment. The crowd makes a short movement. When I talk about "you will honor the breadth", I'm talking about you stretching as much as possible, and shortening as much as possible.

You explore the entire range of motion of the exercise. Making you go from active insufficiency to passive insufficiency, how do all the stimuli necessary for your muscle remain? Bolt.

- Do you prefer active or passive? - I. .

. - What's this talk, man? - There is one more point.

You can't just go from active to passive insufficiency, from active to passive. No! You have to have a controlled cadence, young man.

You go active, then you go passive, and you go. . .

Understand? You have to have cadence, you have to have control, because then everything becomes a mess. Seventh commandment of the maromba for you to get hot: Don't Do the Noble Series in Vain.

You have to look at each series carefully. You have to say: "in this series I'm going to make my muscle bigger, in this one I'm going to build fibers in my biceps" - This series will be the builder of my physique. - Damn!

And then you say: "Lalá, you're exaggerating! " That's why you're chicken. Take it!

And when you start the series with that thought, you get the best you have, and then you get the most out of that series, you push your physique to the limit of intensity. We are talking about a high hypertrophic stimulus. Now, if you end up not following this commandment, you don't apply the desired intensity, you don't use the desired load, you don't take your muscle to the level of stimulus it needs.

so you can get the shape you want. In other words, he made the series in vain. The eighth commandment is: You shall keep rest for your evolution.

I want you to understand that it's not overdoing it with rest, because for example, after I said rest for hypertrophy, the donkey hasn't trained for three months, he's resting. - This part of the training is much better. - It's high time!

I'm talking about calculated rest, periodized rest, the ideal rest for your muscle to develop. Rest that occurs between one training session and another. You have to stimulate and give it a rest.

And then you go there and TEI, and rest. Rest also comes to another stop. Get into the rest you need to give your body in general.

Many people, especially today, neglect sleep. If you sleep poorly, you won't develop well and you'll gain weight. During sleep, you release a very powerful hormone that does all this, the famous.

. . GH.

You need to have top quality sleep. First, stop messing with your cell phone, the computer, the television, at least an hour before bed. These light stimuli prevent you from turning off your brain in a way that is suitable for good sleep.

- I want to sleep, dammit! There are other things you can do that will enhance your sleep, but there are also products from OficialPharma that make you sleep more invigorating, more regenerative, and with more GH release. Below is the link, and enter the LALA coupon to get a discount, right?

Ninth commandment. Don't Neglect Stretching. - Stretching is a boring thing to do.

- VERY. BORING. - I'm totally wrong about this one.

- But it's a commandment, Lalá! - You can't, right, bro? - Boring as hell!

If you stretch, you have a more flexible muscle. If the muscle is more flexible, you have a greater range of motion, and more hypertrophic stimulus. When you have a more flexible muscle, you also generate more force, because your muscle is freer to contract.

You start to develop better, and you can even use stretching as a strategy, which is something I do there at Muscle 60D to optimize tissue damage, something that will stimulate your hypertrophy. So, young man, go do some stretching, because it's important to you. Tenth commandment!

Thou shalt not steal. This commandment people sin a lot. - Burglar!

- What do you get when you steal? First, - you look like a mess at the gym, you look ugly. - You're paying for it.

When I see someone stealing, kind of ugly, it makes people feel ashamed. When you don't steal, you do the exercise the Lalá way, how do you do it? In an elegant way?

What do you get when you do elegant? Muscle work. The exercise, the better it is performed, the more it stimulates hypertrophy.

In other words, first you have to implement the execution with quality, and after that you place the load that it carries there so that it doesn't ruin the execution. Now, another thing that when someone steals, they are inevitably closer to is injury. When you steal you do the exercise in a way that you are building compensations.

Of the two, one. Either you have other muscles helping you, or there is a biomechanical change, and all of this will lead to an injury sooner or later. So, follow the commandment of Thou Shalt Not Steal to avoid injuries, have an elegant workout, look good in the gym and consequently achieve more results.

TEI! HYPERTROPHIC! Following this line of what you shouldn't do, this video about 12 things you should NOT do during training.

And members have watched this video before. Click here now, because you might be doing these things.