Many rounds
Do 2-3 sets for one exercise and then switch to another muscle group that may not create enough stimulation for the goal of gaining muscle. Instead, the exerciser can spend about 60-90 minutes per workout, perform multiple sets for each exercise and adjust the exercise volume to suit their physical condition.
Do not understand exercising a lot as exercising until abnormal pain, numbness, or swelling appears. Feelings of muscle tension, fullness, and fatigue after exercise may appear, but are not the only measure to evaluate the effectiveness of the workout. More importantly, maintain the correct technique, the appropriate weight level, and have recovery time.
Full motion amplitude
For exercises such as pushing chest, pushing weights overhead or rolling weights, practitioners should prioritize performing movements within an appropriate range, controlling both stretching and muscle contraction stages. Lowering weights deep enough can help muscles be stretched better, but the range needs to be suitable for the body structure and mobility of each person.
It is not necessary to try to lower weights to the lowest level or lock joints in all exercises. In some cases, exercising in a short range or using heavier weights can be applied as a supporting technique, but it is necessary to control well to limit the risk of injury.
Speed control
Do not perform movements too quickly, causing the body to lose control. Especially in the weight loss stage, exercisers should maintain controlled speed instead of dropping weights freely. This is a stage where muscles are both load-bearing and prolonged, contributing to creating the necessary mechanical stimulation for the process of adapting and developing muscles.
Practicing slowly does not mean that all movements must be done very slowly. The important thing is to control movement, maintain technique and not use inertia to complete the exercise.
Training density
Density can be simply understood as the amount of exercise performed in a given period of time, in which the break time between sets is an important factor. Shortening the break time can increase the intensity of the workout, but not always the less the better.
For heavy exercises, especially movements that use multiple muscle groups, practitioners may need longer breaks to recover strength and maintain technique. Therefore, break times should be adjusted according to goals, exercises and recovery ability instead of applying a fixed milestone for everyone.
