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WEIGHT MANAGEMENT BASICS #24: #7 HOW TO TRAIN MUSCLES- When I go around to gyms as I travel, I see people moving weights around in the wrong ways and then wondering why they are not getting results. The way you build muscle is to stretch the muscle fibers causing them to recruit new muscle cells called satellite cells which merge with the fiber increasing muscle strength and sometimes size. If you do 4-6 repetitions at the highest weight you will increase muscle size. If you do 8-10 repetitions at a weight that is below your maximum you can build strength with less bulk. In both cases, the muscle strain occurs during the eccentric move with weight or resistance using machines or resistance bands as shown in the biceps curl when lowering the weight after curling up the weight. You should curl up in 2 seconds but then spend 4 seconds lowering the weight. Concentrate on each movement you do. Choose only a weight you can do without losing your form. Remember to hydrate during exercise whenever you get thirsty and have your Protein-Rich Shake within 30 minutes to 1 hour after exercise. In the next post, I will discuss the proper form for the squat-one of the most important exercises for posture as it builds the Glutes, Quads, and Hamstrings. These muscles are the largest posture muscles and provide a strong base for all your movements – so stay tuned to build a great shape!! #drdavidheber #drdavidhebertraining #exercise #weights #muscle #strength #eccentric to learn more. go to www.drdavidheber.com and www.herbalifenutritioninstitute.com and read PERSONALIZED NUTRITION AND TRANSFORMATION available for $5.49 on Amazon.com as an e-book.
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