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21 day fix extreme resistance band
21 day fix extreme resistance band








21 day fix extreme resistance band

Thursday: Lower Body Strength (Stretchers + Pumpers) Wednesday: Chest + Back* + Glute Pump (Pumpers) Monday: Legs + Glute Pump (Stretchers + Pumpers) I use the lower end of the recommended rest days. With this in mind, I have applied this to my schedule. Example include bodyweight squats, resistance band glute bridges and resistance band crab walks. Pumpers are low intensity exercises and you’ll need 1 day rest between pumpers. Examples include weighted hip thrusts and glute bridges, cable pull throughs and cable kickbacks. Examples include weighted squats, deadlifts and lunges.Īctivators are moderate intensity exercises and you’ll need between 2-3 days rest between stretchers. Stretchers are high intensity exercises and you’ll need between 3-4 days rest between activators. These exercises fit into 3 groups, stretchers, activators, and pumpers. But how do I manage to rest if I only have one rest day? Because I’m clever and have big brains in my head. I workout my lower body 6 times a week, so I need to allow the appropriate times for my body to rest and recuperate. It is EXTREMELY IMPORTANT for muscle growth that the correct exercises are done on the appropriate days. So now you should be sitting up and taking notice.

21 day fix extreme resistance band

According to research conducted by Stijn van Willigen, “train too frequently, and the muscle will actually decrease in functional size over time, because you constantly stimulate before the muscle has completed recovery and adaptation.” In fact, research has found that your muscles can actually diminish if you are not giving them enough rest.

21 day fix extreme resistance band

If you’re not giving your body significant time to rest, then your muscle growth will actually plateau and you won’t experience growth. It seems simple but it’s actually super duper important for your body to rest. It’s even more important if you’re working out your glutes and your legs, and you have multiple leg days a week. When I first started working out, I had no idea on what days I should be working what muscle groups.










21 day fix extreme resistance band