If you want good separation between your quadriceps and hamstrings, first make sure you are concentrating and that you’re really feeling weight on each rep. That is how you will create more detail. If you lift with explosive contractions, you won’t really fell the muscle, just the weight. You will get bigger but not necessarily better separation. For legs, use high repetitions on drop sets to fully engage and fatigue the muscles. Aim to do more than 15 reps per set so that you feel the burn. Plus, high rep training for legs helps to burn through more glycogen (stored sugars in the muscles) and total calories to help you get leaner overall.
Whether you cook each night or once per week, have all your meals ready in advance so you can pack a coolbox and head off for your daily journey. You must never miss meals, because you body needs a constant supply of nutrients to support recovery and growth. Generally, you need 1.5 grams of protein per pound of bodyweight and for carbohydrates you should start between 2 and 2.5 grams, but over a period of time this can be increased to 4g, depending on your fat gain and how you respond to the increase in your calories. Also ensure you are drinking adequate amounts of water. Have these between meals, and not too much during as it can decrease hunger, causing you to eat less.
This all depends on how long you have been training for. Basically, advanced techniques like forced reps or drop sets can be used about 3 months after you have started training because that is when you typically hit a plateau. So if you feel like you need something changed, if strength or muscle gains have come to a halt, then advanced techniques may be good for you to try. Forced reps, where you have a training partner help you through a few additional reps after hitting initial failure, are a good place to start as long as you do not overdo them.
What’s the best kind of split for a novice? Training whole body three times per week? Upper-body-lower body? Some other split?
The upper body-lower body is advisable because it allows you to focus hard on major compound lifts for each half of the torso without the risk of overtraining. This type of split also allows you to focus on properly learning the movements. My suggestion for a novice would be lower body on Monday, upper body on Tuesday, rest on Wednesday, lower body on Thursday, upper body on Friday and rest on Saturday and Sunday.
Pecs, with emphasis on the upper and middle chest fibres.
Best In Workout:
You can use this move as a pre-exhaust exercise preceding the compound presses necessary for mass, or you can put this last in your workout to flush and pump the muscle full of water, blood and nutrients.
Sets & Reps:
Perform 3-4 sets with 15-20 reps
Grasp a D-handle attached to the low cable and place your non-working hand on the same-side hip. Similar to the single-arm overhead press, using only one side of the body will help engage and recruit more stabiliser activity than you typically experience. As your core fatigues, you can hold the opposite handle in the non-working hand, helping you anchor and balance yourself.
Place your feet slightly wider than shoulder-width apart and tighten your abs. Standing halfway between the two low cables with a wide stance provides a stable foundation.
Stand up straight and keep your working arm slightly bent. You should work to keep that slight bend in your elbow fixed throughout the entire set. Doing so will help focus the attention on the chest fibres. If you open and close the bend in your arm, you will lessen the effectiveness and shift some of the focus off the chest and onto your arm.
Range Of Motion:
Pull the handle up and across your body. Bring the handle all the way across so that at the end of the range of motion, the handle is in front if the opposite shoulder. During the typical cable crossover, the handles meet in front of your chest or face, but working one side at a time allows you to cross your body, engaging more pec fibres for a longer ROM before returning to the start position and repeating.