01
FAVOUR A HIGH NUMBER OF REPETITIONS
Your quadriceps are capable of taking it, and that’s what they’ll need to gain mass. While sets with few repetitions will help you develop strength, those with a good volume will work more on your endurance and muscle building while promoting fat loss. Be intense. The magic formula, according to research? 14 reps maximum per set. But other research shows that a higher number of repetitions with lighter weights will be just as effective.
02
AIM FOR STEADY PROGRESS
The key to mass gain lies in progressive overload. To get ever closer to your goal, make each training session a new challenge by increasing the weight lifted, or the number of repetitions performed.
03
STRIVE FOR BALANCE
Avoid jealousy. For each trained muscle, make sure you work its opposite equally. For example, perform the same number of repetitions for your quadriceps and hamstrings. Think “mirror”.
04
DON'T NEGLECT YOUR CALVES
It’s a fact that your calves have a lot on their shoulders. They stabilize your knees, help you stretch and bend your feet, provide momentum and absorb impact during jumps. But since their training often comes at the end of a program, fatigue wins out and motivation goes out the window! And yet… Muscular calves protect your joints and prevent the risk of injury. Work them with intensity, consistency and concentration.
05
TAKE TIME TO RECUPERATE
A good night’s sleep and you’re already feeling the call of the Leg Press? Resist! The recovery phase is essential for developing your performance and promoting weight gain. Worse still, a lack of recovery can put a brake on your abilities, or even cause them to regress. By giving a muscle group a sufficient break – two to three days – you’ll be better able to deliver intense efforts in your next session, and will be less at risk of injury. In the meantime, there’s nothing to stop you from working out your chest.
HUGO'S LITTLE +
Recovery also involves nutrition. Between two training sessions, make sure you eat well. Don’t cut calories. A body receiving fewer calories than it burns could lift all the weights in the gym without gaining an ounce of muscle. As a complement, nutritional supplements can also contribute to good recovery.
