Sculpt­ing mus­cles

Carve gor­geous con­tours, and see a mon­u­men­tal shift in your strenght. This is where you get started

Shape (Malaysia) - - Contents -

WWhen it comes to lift­ing weights, you hear a lot about the mer­its of go­ing big in Cross­Fit or us­ing baby ’bells in barre class. But the mid­dle ground—choos­ing which hand weights to hoist for your ev­ery­day sets—is where you can re­ally de­ter­mine how sculpted you get. “Grab­bing a weight that’s a lit­tle heav­ier than you might nor­mally go for is im­por­tant be­cause you need to stim­u­late the mus­cles to build— that’s how you get toned, strong, and lean,” says Radan Sturm, the founder of Liftonic, a group weight train­ing stu­dio in New York City. We’re not talk­ing dou­bling the size of your dumb­bells but break­ing any rut you’ve got­ten into with your sets and reps. “In my ex­pe­ri­ence, peo­ple typ­i­cally se­lect a weight about 25 per­cent un­der what they could safely do,” Sturm says. The sig­na­ture Liftonic work­out has ex­er­cises that work mul­ti­ple mus­cle groups while you grad­u­ally in­crease poundage to push your­self to go harder—whether that’s lever­ag­ing your body weight for de­cline push-ups or adding dumb­bell weight to a side plank. In the to­tal-body rou­tine Sturm cre­ated for Shape (head to shape.com.my/fit­ness for the moves), you’ll do su­per­sets of dumb­bell ex­er­cises al­ter­nat­ing with ac­tive re­cov­ery moves.

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