Nicole Mejiaのインスタグラム(nicole_mejia) - 12月13日 05時20分

My training typically consists of moderate weighted circuit style lifting due to my busy work schedule. Today, I wanted to switch things up and train for strength and towards hypertrophy (growth of the muscle). Because form and technique is of primary importance when weight training, I recommend that anyone who is going to attempt training at a high percentage of their capacity to do so with a spotter and to focus on strengthening the core and mastering stability based exercises first.

I did a total of 5 exercises at about 80% of my capacity:
•6 sets of squats (6-10 reps)
•5 sets of deadlifts (12 reps)
•5 sets of leg press (6-12 reps)
•4 sets of RDL's (8-12 reps)
•6 sets on abductor machine (12 reps w/ 20 pulsing reps)

Because training heavy requires recruitment of more muscle groups, rest time in between sets is essential. Give your body about 1 minute of rest before picking up the weight again! #fitandthicktip #Fitandthick @getfitandthick

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