Qa fitness: growth

<b>1)lift heavy by warming up first</b><div>If you are looking to lift heavy try warming up first because a warm muscle is capable of a lot more than a muscle that had not been warm up.I would say 10-15 mins on a warm,you should  try warming up on a bike or a treadmill.</div><div><br></div><div><b>2)reps</b></div><div>How much weight should I lift?it all depend on your goals and how many reps you are trying to achieve for example you are trying for muscle growth you should try 8-12 reps.</div><div><br></div><div><b>3)pump up the volume</b></div><div>Many people spend hours on single body part but in truth you need to spend 2-3 sets for beginners and for atheletes three sets and higher.for you truthly get your volume you need to decent amount of sets and high reps.<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Start off with about 12 sets total—say, 3 sets of 4 exercises—for larger muscle groups like chest, back, and legs, and 6-8 for smaller ones.</span></div><div><span style="background-color: rgb(255, 255, 255); color: rgb(35, 35, 35); font-family: ProximaNovaReg, Arial, sans-serif; font-size: 14px; line-height: 1.4; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%;"><br></span></div><div><span style="background-color: rgb(255, 255, 255); color: rgb(35, 35, 35); font-family: ProximaNovaReg, Arial, sans-serif; font-size: 14px; line-height: 1.4; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%;"><b>4)posture</b></span></div><div><p style="box-sizing: border-box; margin: 0px 0px 10px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">When getting into position on standing exercises, do what athletes in all sports do: Adopt an athletic stance. Your feet should be about shoulder-width apart, toes pointed slightly outward, knees bent (soft), torso erect (chest out, shoulders back, low back slightly arched) with your head looking forward.</span></p><p style="box-sizing: border-box; margin: 0px 0px 10px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This is a natural, stable, and strong position, and it should be a starting point for you when get into position for almost any standing exercise.</span></p><div><br></div><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html" style="box-sizing: border-box; background-color: rgb(255, 255, 255); color: rgb(0, 174, 239); cursor: pointer; text-decoration: none; font-family: ProximaNovaReg, ProximaNova, Arial, sans-serif; font-size: 14px; line-height: 20px; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%;"></a></div>

4 tips to put volume in your muscles

1)lift heavy by warming up first If you are looking to lift heavy try warming up first because a warm muscle is capable of a lot more than a...