💪Consistently push your muscles to failure during workouts to maximize results.
🏋️♂️Perform warm-up sets to prepare your muscles before working sets.
🏋️♀️Incorporate exercises that target specific muscle groups to achieve a balanced physique.
🔥Focus on maintaining proper form and range of motion to effectively engage target muscles.
🌡️Adjust weight and rep range based on your fitness level and desired intensity.
Should I stop my sets or rest between reps?
—For optimal muscle growth, aim to continuously move during sets, taking breaths as needed. Avoid stopping mid-set unless near failure.
What rep range should I aim for?
—Work to complete as many reps as possible while maintaining proper form. Aim for a minimum of 10 reps per set.
How many sets should I do?
—Perform 1-2 warm-up sets, followed by 2 working sets to failure for each exercise.
Can I use heavier weights if I can do more than 15 reps?
—If you can complete more than 15 reps, increase the weight for your working sets to maintain intensity and challenge your muscles.
What is the recommended rest time between sets?
—Rest for as long as you need to recover and feel ready to perform the next set with proper form. Listen to your body.
00:02In this video, Bionic shares his five essential exercises for building a stronger and fitter body.
00:09Bionic recommends performing dumbbell rows, focusing on stretching the lats and turning the dumbbells out for targeting the middle back.
01:44The incline dumbbell chest press is a key exercise for targeting the upper chest. Adjust the bench angle to emphasize the desired muscle group.
02:55Dumbbell side raises help work the lateral deltoids. Maintain proper form by keeping the back straight and avoiding rolling forward.
03:41Dumbbell single-arm triceps extensions focus on the triceps muscle. Keep the elbow tucked and avoid using momentum or other muscles.
04:35The barbell squat is a challenging exercise that targets both the quads and glutes. Focus on maintaining proper form and continuously moving throughout the set.
