viewcount 20share


Priyank Raghuvanshi
Priyank Raghuvanshi
🏋️‍♂️ High Reps Low Load, Low Reps Heavy Load - It is improtant that a person should consider doing both High reps and low reps with 
alternating loads . Research however shows that a rep range of 6 to 12 is best for maximumal muscle growth . Doing hegh reps (15 to 20 )  helps to  be in a hypertrophy range and doing low reps with heavy load helps to build strength . Hence a mix of both can be 
used for optimal gains . This can be achieved by periodising you workouts . 

🏋️‍♂️🏋️‍♀️🏋️‍♀️  Higher Volume - Overall volume plays a major role in your muscle development . Your total volume is decided by reps * sets * loads 

and incresing any of them can increase volume however at higher loads you need to decrease reps hence increasing sets along with 

varying reps and loads can be a good approach . This is again comes under periodisation . 

Periodisation - Varying your reps , sets and loads over several meso cycles is periodising your workouts . there are 3 cycles in 

periodisation - Micro , Meso , Macro cycle . 1 micro cycle cosists of multiple weeks lets say 4 weeks makes 1 micro cycle , several 

micro cycles makes one meso cycle for ex - 16 weeks (1 meso cycle) , several meso cycles makes one macro cycle . 

🍗Calories Surplus🥦 - Give time to yourself to find your TEE as its a variable and can be affected by several factors , Hence give a 2 
weeks time to get the actual TEE and then from that point create a surplus of 100 to 200 calories . Just like the body adapts to 
calories when you go in deficit the same happens in surplus as well. But this takes time and one should not increase the calories 
weekly . Remain at the same calories till you are gaining weight .Generally a 1.5 to 2% (of body weight ) gain per month for 
begineers and 1 to 1.5 % gain for intermediate is a good number . 

🛌Sleep - This is again one of the most important factors when it comes to gaining muscles .A recent study shows that an inadequate sleep (<6 hours) has negatiely affected the muscle growth . 6 to 8 hours of sleep has helped with muscle  growth and overall muscle 

recovery. So aim for a sound sleep of atleast 6 to 8 hours .