{"id":12150,"date":"2021-03-26T14:18:00","date_gmt":"2021-03-26T14:18:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12150"},"modified":"2021-03-31T13:31:12","modified_gmt":"2021-03-31T13:31:12","slug":"rutina-rapida-de-culturismo-en-casa","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2021\/03\/26\/rutina-rapida-de-culturismo-en-casa\/","title":{"rendered":"Rutina r\u00e1pida de musculaci\u00f3n en casa (sin equipo)"},"content":{"rendered":"\n

Get hench in 5<\/p>\n\n\n\n

There is some research (study here<\/a>) suggesting that 1 set per body part is as effective for strength gains, as 3 sets. <\/p>\n\n\n\n

Make sure that you warm up – get a sweat on<\/p>\n\n\n\n

Do each set with perfect technique – fail between 6 and 12 reps. If you can do 12 reps easily, you need to increase resistance <\/p>\n\n\n\n

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The Griffiths Quick Bodybuilding Protocol<\/h2>\n\n\n\n

Warm up – 30 bodyweight squats, 30 arm circles, 2 warm up sets with light weight<\/p>\n\n\n\n

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Shoulder Bodybuilding Workout<\/h2>\n\n\n\n

Equipment – resistance bands, wrist weight <\/p>\n\n\n\n

1 set – standard shoulder press x max reps<\/p>\n\n\n\n

1 set – negative reps x max reps<\/p>\n\n\n\n

1 set – explosive squats and press x 12 reps<\/p>\n\n\n\n

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