There are two very interesting training methodologies, one of them consists of doing effective repetitions after reaching failure (Myo-Reps) and the other consists of stretching the fascia that covers the muscle (FST-7) , both combined can give a very good result.
In the last set of each exercise, the following should be done:
- With a light weight, perform 15-30 repetitions almost reaching failure in the last repetition.
- Rest for 15-20 seconds.
- Perform the exercise to failure.
- Rest 15-20 seconds and repeat 3.
- Hold 30 seconds in the position of maximum stretch in the exercise.
With this, we will be able to perform a large number of “effective” repetitions since we have passed failure after muscle activation, with the pumping of blood while stretching the fascia would dilate to a greater extent.