Next time you workout with dumbells, lift it as many times as you can. Then, when you cannot complete one more rep, use your free hand to help push your weighted hand through another rep.
Once you are at the top of the move, remove your free hand and SLOWLY lower the weight.
Studies show that NEGATIVE resistance exercises, like this are more effective at muscle building than standard excercises.
Remember to eat a protein & carb snack 30 minutes before your resistance training. Also eat a protein-rich meal immediately after your workout.
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