Rest periods should be 3-5 minutes. Focus on lifting the weights as quickly as possible. Website design By BotEap.comRest Website design By BotEap.comWait a minute; this is an article about training, right? So why are we mentioning rest? We cannot stay; We have too much muscle to build and too little time! Well, that’s precisely why we need to rest. “Recovery should be planned into each training session and weekly routine,” says IFBB pro Charles Kemp. Charles’s pre-Olympia routine includes a lot of passive recovery, like sleeping and eating, and some active recovery, like basketball. “Passive recovery allows muscles to grow and recover from the damage created during grueling training sessions,” he says. And active recovery can prevent or lessen physiological and psychological exhaustion. So get plenty of rest and you’ll have the energy to incorporate all these new training tips and take your training to the next level!
10 ways to take your training to the next level
Website design By BotEap.comSo you’ve recently started bodybuilding and are enjoying the positive changes you’re seeing in your body composition, overall health, and mental attitude. Of course, you started with the basic moves and routines, but now you’re looking for other ideas. Learning and incorporating new techniques into your training program is essential to stimulate muscle growth and prevent boredom. Step up your training and take it to the next level with these innovative tips.
Website design By BotEap.comCircuit Functional Training
Website design By BotEap.comAre you tired of losing that hard-earned muscle while trying to lose body fat? Step off the Stairmaster and start circuit training with weights. “You get a great bang for your buck with this type of extremely metabolic training,” says fitness champion Clorinda Bassolino of Clorinda’s One on One Fitness in Deltona, Florida. Make up your circuit of one lower body exercise (eg, squats, lunges, deadlifts), one chest/shoulder exercise (eg, bench press, overhead press) , an upper back exercise (row, pulldown), and an abdominal exercise (eg, crunch). , hanging leg raise). Take a weight that you can normally lift 10 times and only do 5 repetitions for each exercise. Go from one exercise to another without stopping to rest. After completing the first circuit, repeat. Start with 5 circuits and progress up to 10 circuits as your conditioning improves. For variety, add sprints, jumping jacks, push-ups, and pull-ups. These short, simple circuits promote a cardiovascular effect while helping you maintain your size.
Website design By BotEap.comShort rest periods between sets
Website design By BotEap.comStop looking at the latest girls’ thongs or guys’ tank tops between sets and start looking at your watch. Most powerlifters and powerlifters know that for maximum strength, your muscles need to rest well before the next set begins. But to increase muscle size, short rest periods of 30 to 60 seconds are the way to go. Short rest periods stimulate growth hormone more than longer rest periods. This maximizes muscle growth and fat loss. Use the 30-60 second technique, or try a 1:1 work-rest ratio, where you rest between sets for the same amount of time it took you to perform that set.
Website design By BotEap.comSuperset of agonist/antagonist muscle groups
Website design By BotEap.comDo you want to decrease your training time, but still increase your volume? Then do supersets with movements that oppose each other. For example, superset bench press with barbell row, leg extensions with leg curls, and biceps curls with triceps curls. Another name for this technique is “push/pull.” Superset exercises that use exactly the opposite muscles give the first muscle group time to rest while the second group is working. Training the muscles that surround a joint creates stability around that joint and prevents injury.
Website design By BotEap.combalance training
Website design By BotEap.comDo you miss jumping, hopping, hopping and playing with balls like you did when you were a kid? Then incorporate balance training into your exercise program. Balance training will not only improve body awareness, but it can also expose weaknesses between the left and right sides of your body. Correcting these discrepancies will allow you to lift heavier weights, which can translate into bigger muscles. Try doing single leg squats without holding onto anything. Vary the position of your free leg for each set so that it is in front of you, to the side of you, and behind you. To make this even more challenging, try holding dumbbells in each hand. How about doing squats on rockerboards or foam rolls? Any uneven surface will do. Challenge your upper body by putting your hands on a stability ball and doing push-ups. For the ultimate body balance challenge, try kneeling or standing on a stability ball and lifting some weights overhead. Don’t have a stability ball? Well, that’s what the old inner tubes are for. Forget floating down Grandma’s creek. Instead, stand on the tube while doing weight training exercises for a balance experience at home.
Website design By BotEap.comTempo Changes/Pauses
Website design By BotEap.comVariety is the spice of life, so mix it up a bit at the gym. Forget the old school recommendations of 2 seconds on the concentric and 4 seconds on the eccentric. Do the exercises you were doing, but change the tempo. Do all the reps very fast, or very slow, or one fast and one slow. Use pauses in the eccentric movement and vary the number of pauses and the wait times. For example, during the dip or eccentric part of a pull-up, try to pause 3 times and hold for 5 seconds on each pause. Or after the eccentric part of the bench press, hold the bar on your chest for 3-5 seconds and explode off your chest for the concentric movement. Have your training partner vary the rest times and just tell you when to lift. Very spicy, by the way!
Website design By BotEap.comexplosive power moves
Website design By BotEap.comLearn what the Olympians know: To build power, strength, and speed, perform explosive power moves like power snatches and power cleans. Get a good trainer who can teach you the proper technique behind these helpful exercises. Pick an exercise and do it early in the training session when you’re fresh. Keep the reps to 5 or less and perform 3-5 sets. Initially, your goal is to learn proper technique, not to see how much weight you can lift. Let your technique or trainer be the guide for increasing the weight on the bar. It takes some time to learn these exercises, but the return is well worth the investment.
Website design By BotEap.comoverload increase
Website design By BotEap.comTraditionally, supramaximal weights were handled only during negative type movements like lowering a heavy weight very slowly or partial movements like lifting a heavy weight in a shorter range of motion. It’s time to come out of hibernation and see what’s outside the cave. Thanks to the training methods of Louie Simmons, Dave Tate, and Westside Barbell, here’s a helpful strategy for reaping the benefits of overload. Try hanging chains from the bar while squatting. As you descend, the weight becomes lighter (more chain is in contact with the ground). As you go up, the weight gets heavier (less chain is in contact with the ground). This can be done with many exercises like bench presses, rows, and deadlifts. Use chains with fi inch or larger links with hooks or clamps to attach to the bar. This can be found at most home improvement stores. Another option is to use heavy elastic surgical/rehabilitation tubing or bungee cords. Attach one end to the bar and anchor the other end to the ground.
Website design By BotEap.comWave Work Sets
Website design By BotEap.comAre you trying to break through a weight plateau? If you have trouble lifting a particular weight, or want to progress to a heavier weight, this technique is for you. Let’s say you’ve been squatting for around 215 reps, but still can’t get to 225. Do your warmup sets first, then do a wave like this: 175×5, 195×5, 215×5 with 3-5 minute rest periods between sets . Rest for 3-5 minutes and do the next wave of: 185×5, 205×5, 225×5. Wave any exercise and say goodbye to your old personal bests and hello to the best personal bests of all time.
Website design By BotEap.comDual Stim Weight Sets
Website design By BotEap.comFor real variety and cutting edge training, choose the Double Stim method. University of Pennsylvania head strength coach Rob Wagner, M.Ed., CSCS says that a double-stim workout places great demands on the neuromuscular system, leading to big gains in strength, speed, and power. Perform 2 warm-up sets of one movement. Next, perform one segment of a set of 5 reps, rest, and then perform a set with a heavier weight for 1 rep. He repeats this segment 2 more times. If you know how much you can lift at one time (1RM), use the following percentages and repetitions:
Website design By BotEap.comWarm-up: 60% x 5 reps, rest, 70% x 5, rest (optional third warm-up set of 75% x 3, rest)
Website design By BotEap.comSegment 1: {80%X5 rest 90%X1} rest
Website design By BotEap.comSegment 2: {80%X5 remainder 90%X1} remainder
Website design By BotEap.comSegment 3: {80%X5 remainder 90%X1}
Rest periods should be 3-5 minutes. Focus on lifting the weights as quickly as possible. Website design By BotEap.comRest Website design By BotEap.comWait a minute; this is an article about training, right? So why are we mentioning rest? We cannot stay; We have too much muscle to build and too little time! Well, that’s precisely why we need to rest. “Recovery should be planned into each training session and weekly routine,” says IFBB pro Charles Kemp. Charles’s pre-Olympia routine includes a lot of passive recovery, like sleeping and eating, and some active recovery, like basketball. “Passive recovery allows muscles to grow and recover from the damage created during grueling training sessions,” he says. And active recovery can prevent or lessen physiological and psychological exhaustion. So get plenty of rest and you’ll have the energy to incorporate all these new training tips and take your training to the next level!
Rest periods should be 3-5 minutes. Focus on lifting the weights as quickly as possible. Website design By BotEap.comRest Website design By BotEap.comWait a minute; this is an article about training, right? So why are we mentioning rest? We cannot stay; We have too much muscle to build and too little time! Well, that’s precisely why we need to rest. “Recovery should be planned into each training session and weekly routine,” says IFBB pro Charles Kemp. Charles’s pre-Olympia routine includes a lot of passive recovery, like sleeping and eating, and some active recovery, like basketball. “Passive recovery allows muscles to grow and recover from the damage created during grueling training sessions,” he says. And active recovery can prevent or lessen physiological and psychological exhaustion. So get plenty of rest and you’ll have the energy to incorporate all these new training tips and take your training to the next level!