In this episode of #TheFix, physical therapist Daniel Giordano, C.S.C.S. of Bespoke Treatments, is here to demonstrate stretches to target the triceps—and to explain exactly what you need to know to get our elbows and shoulders feeling loose. Watch more Men’s Health Muscle videos HERE:
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Strength and muscle training can help to maintain a healthy body and mind. They can also decrease your risk for heart disease and diabetes. It is important to maintain a strong and lean body, because it prevents bone fractures.
Building muscles requires proper nutrition, exercise, and rest. The process of building muscle involves hypertrophy, which causes your muscles to break down and rebuild stronger tissue. To build muscle, you must follow a training plan, and listen to your body.
Your body uses carbohydrates and fats to grow muscles. Your workout plan should include adequate protein intake. You can get protein from lean beef, chicken, eggs, Greek yogurt, and soybeans.
You should aim for two strength training sessions a week. This helps to stimulate the muscle-building process. If you’re new to strength training, you should start with bodyweight exercises. Doing full-body workouts can target your chest, abs, hamstrings, and back.
When you’re training, make sure to use proper technique. Lifting heavier weights can overload your muscles, which can lead to injury. In addition, it is important to follow a progressive overload, meaning you increase your load as you become stronger.
For example, if your one-repetition maximum is ten pounds, you should aim to lift seventy-five percent of that. As you become stronger, you can increase your load to the point where you can do as many repetitions as possible.
NSCA’s chart can help you estimate how much weight you can do for each repetition. Using the chart, you can calculate the amount of weight you should use for each repetition to avoid lifting too heavy.