This is the ratio of ATP to ADP-choline that determines how much energy you need to provide for your current activities.
There is a lot of confusion in people’s minds about ATP (adenosine triphosphate). ATP is not the same as the ADP-choline (ADP) compound which you should be aware of. You can have great muscle endurance and great strength but at the same time low levels of ATP will often lead to muscle weakness or injury, or to an eventual slowing of your gains when you hit this particular phase of training (due to a lack of new muscle building or muscle growth).
How does I train like this?
The following exercise strategy will yield optimal results for muscle gains, but is not limited to training that targets this phase.
How do I build muscle?
Exercises for muscle building will have 2 goals:
To cause the most muscle growth; and
To maximize the gains from exercise.
To achieve these goals will require two steps:
For example: If you do 10 sets to failure on a heavy deadlift barbell, that’s 10 sets of deadlifting. Then you want to work in a strength program that maximizes your muscle building by utilizing the most effective strength training components (or “muscle building” and “muscle failure” workouts).
For example, if you choose to work hard, or have some form of strength training, that can generate 80% or 100% of your maximum effort for the same set on heavy sets, then you’ll have an option to achieve your muscle building goals by performing 2-3 sets of 12 reps, 1-2 max reps, or 3-5 reps.
Secondly, since you have used 3-4 heavy sets on a heavy deadlift barbell, you need to do 1-2 sets of 10-12 reps. You want to go as high as possible, and get as many reps as possible.
Exercises that build the most muscle tend to use either the leg press or back row exercises to build muscle, respectively. In some cases, the back row exercises is slightly more effective since it doesn’t require the use of a heavier weight. However, this isn’t a common choice in an era where bodybuilders, athletes and powerlifters, are all more “muscle hungry
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