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Advanced bodybuilding techniques
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You can't get past a certain load on a certain exercise no matter what? Sound familiar? When you've been lifting for two years or so, you might start hitting a wall in your training. It's called a PLATEAU. Plateaus are when the training seems to be making no advancements but seems to get stale, tiring. Well, most of the gains you make will be in the first two years of your training. After that, gains are hard fought.
Here are some techniques that all can use to spice up that training to break that plateau. Warning: this is not for the beginner in training, if you been lifting less than a year and you're hittin' the wall, you're just straight out not training right.
Technique:
1. Trisets - Using three exercises targeting the muscle group and performing them in quick succession with little rest.
2. Giant Sets - Similar to Trisets but the set range is 4-6 sets. It can target the same muscle group or two antagonist groups (ex. 2 sets biceps followed by two sets triceps).
3. Continuous Tension - Moving the weight slowly over the entire range of motion.
4. Partial Reps - After taking the muscle to failure and you can no longer complete a full rep, take the weight only through half the range of motion.
5. Negative Reps - GET A TRAINING PARTNER OR A SPOTTER. The spotter takes a load that's heavy enough you could not perform one rep of the exercise. The spotter helps you get the weight to the finish point of the exercise. Then it's up to you. You let the weight down to the starting point of the exercise while resisting the whole time.
6. Stripping Methods - Start heavy with low reps, strip off a couple of plates, do more reps with the lighter weight. So on and so on.
7. Pyramiding - Opposite of stripping.
8. HIT - This is a technique of one to two set exercises for one bodypart per week. Very intense.
9. REST - This one of the most underrated techniques of pushing past you limit. Have you been lifting a long time with no layoffs? Try taking two weeks off and come back stronger.
10. Check your diet - Could what you're eating be holding you back? You need to eat right.
11. Strength Training - High number of sets (5-6) with low reps (2-3).
12. Change the order of your exercises or the days - A mental thing and it works.
13. Change of scenery - Workout somewhere else.
14. Pre-exhaustion - Hitting the smaller muscle groups before the mass movement that targets the same area. ex.) Deltoid exercise before military press.
15. Supersets - Two exercises done back to back with little rest. Usually between antagonistic muscle groups.
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Disclaimer: The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
