Page 164 - Muscle & Fitness (February 2020)
P. 164
FLEX_5 TIPS
going,” he says. “Pick a target rep reps just work better for me,” full range of motion is one of the
range, and if you can hit that with he says. “I’ve done the 10-reps- most basic principles of weight
good form, only then should you per-set thing, and I don’t find it training, regardless of what
be increasing the weight for your as effective. With my focus more exercise you’re performing, yet
next set. Conversely, if you put a on the pump and exhausting the the squat seems to be one that
weight on and it’s too heavy, don’t muscle, I feel like I can do that is most often performed with
be hesitant to take some weight better with higher reps. It also disregard to that principle. “I can’t
off for your next set. Contrary helps minimize the stress on my tell you how many times I’ve seen
to popular belief, lowering the joints and lower back.” Although guys sell themselves short by
weight isn’t always a bad thing.” many feel as though going over only going halfway down or even
15 reps gets into anaerobic activ- less on the squat,” Delarosa says.
ity, Delarosa thinks that this rep “The only person they’re cheating
TRY USING range can be very productive for is themselves.” He insists that
HIGHER REPS building quality muscle. going to parallel or lower is the
4A range of eight to 12 reps best way to make sure you’re get-
seems to be the sweet spot for ting the most out of your squats
most working sets in just about DROP IT LOW and is the most ideal for overall
every hypertrophy training pro- “I feel like we find our- quad development. “It all comes
gram. Some routines focused on 5selves beating the prover- back to leaving your ego at the
strength even favor lower ranges bial dead horse on this issue,” door. Lower the weight, use good
like four to six. For squats, Delaro- he says, “but it’s something that form, work through a full range of
sa likes to go in the opposite really can’t be overstated—you’ve motion, and the results will take P E R B E R N A L
direction. “I’ve found that higher gotta go low.” Working through a care of themselves.”
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