Build Muscle 💪🏻🔥
with Bremen Menelli
This program is all about creating density using the heaviest weights possible in accordance to the tempos, the eccentrics are slow (4s), concentric (1s), keep the weight-controlled you need to force the muscle fibres to rare... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Frequently Asked Questions
What are the goals of the program?
Build muscle and increase muscle size while building strength.
How to get the best outcome of the program?
Make sure to respect the tempos for each phase.
Because it’s low repetitions you’re able to use heavier weights, but respecting the forms.
For any movement the Concentric muscle contraction is the standard contraction and lifting motion, when the muscle shortens and its two connection points come close together. This movement is acting against the force of gravity and improves the muscle's ability to pull and lift.
The eccentric contraction is utilizing the same muscle, but acts in the lowering part of the motion. As the muscle lengthens, the two connection points of the muscle get further apart, but the muscle continues to contract and still exerts force on the weight.
Tempos:
Concentric phase (1s)
Eccentric (4s)
How to schedule the program into a week?
Options of :
- 5 days straight working out;
- take a day off every 2 days
What do I need to participate in this program?
Standard gym membership
Who are these workouts for (skill-level)?
For everyone regardless of your fitness level.
But I’d highly recommend for those who have a sense of the basics at the gym.
Frequently Asked Questions
What are the goals of the program?
Build muscle and increase muscle size while building strength.
How to get the best outcome of the program?
Make sure to respect the tempos for each phase.
Because it’s low repetitions you’re able to use heavier weights, but respecting the forms.
For any movement the Concentric muscle contraction is the standard contraction and lifting motion, when the muscle shortens and its two connection points come close together. This movement is acting against the force of gravity and improves the muscle's ability to pull and lift.
The eccentric contraction is utilizing the same muscle, but acts in the lowering part of the motion. As the muscle lengthens, the two connection points of the muscle get further apart, but the muscle continues to contract and still exerts force on the weight.
Tempos:
Concentric phase (1s)
Eccentric (4s)
How to schedule the program into a week?
Options of :
- 5 days straight working out;
- take a day off every 2 days
What do I need to participate in this program?
Standard gym membership
Who are these workouts for (skill-level)?
For everyone regardless of your fitness level.
But I’d highly recommend for those who have a sense of the basics at the gym.
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