Different bodybuilding techniques
Today we have to talk about the different techniques for bodybuilding. No doubt there are many ways to alter a training, but here we will leave several techniques so that you can put into practice throughout your training and do not get bored or stop prospering.
All of them are very simple to apply, and they are going to make you continue advancing due to the beginning of plurality in the training, we cannot always and in all circumstances train twelve reiterations and that’s it, the body immediately molds to the stimuli that we produce to it, then is when we must change the form of training to produce a different stimulus to it and that does not generate adaptation to the training. Nor do you have to use these techniques each and every week, but you can incorporate them from time to time.
consists of executing 2 series of each exercise in succession without rest. They can be agonist-oponent series, such as for example biceps-triceps, chest-back? or they can be series of the same muscular set, such as for example a pectoral press followed by pectoral openings.
consists of alternating 2 exercises of the same muscular group with a small rest in between. If we do 3 successive exercises they are called triseries, and if we do four to six exercises, their name is giant.
is to introduce between the series of large muscle groups as for example legs, back … series of less worked muscle groups such as forearms, abdominals, twins.
It can be understood in 2 ways, the first consists of tiring a muscle with an exercise of isolation (methodical exercise), then work an exercise of the same muscle group but with a more global character (global exercise), a case would be to make some quadriceps extensions already before doing a series of squats.
On the other hand, it can be understood to call pre-fatigue series to another genre of series in which it is a question of suppressing the weak link, that is, to avoid that by the fatigue of a smaller muscular group or accessory we cannot affect a bigger muscular group or strong but that works in conjunction with the preceding one. A clear example is to give an example already before to carry out a press of banking, to carry out a French press, or an exercise of isolation of triceps, to tire these and that later they enter less in game at the moment of doing the press banking, and is greater intensity for the pectoral. The same could happen with the biceps and the back, etc.
is that with the help of a partner we assist us to do the positive or concentric phase of the exercise because being a high load we can not do it and only perform the negative or eccentric phase, where we are able to bear considerably more weight.
we carry out a series until the muscular exhaustion, once arrived at this one, a companion assists us in order that we support two-three reiterations more.
we perform a series until temporary exhaustion. The partner assists him to perform two-three concentric reiterations, but exercises some resistance in the eccentric segment of the contraction, in each and every one of the auxiliary reiterations. In this way, the eccentric part of the contraction consumes a couple of times more time than the concentric part, overloading the muscles involved than the Standard level.
this kind of repetitions consists only of nothing less than to fractionate the muscles as a traditional case is the twenty-one in the biceps Curl, we can do this with any muscle set, and it does not have to be twenty-one repetitions. That is, we do one part of the ROM, then the other part and then the full travel.
We can also understand by partial reiterations those that only imply a part of the route without being able to do the complete route later, as if we serve as an example if in a press bench, we only go down five centimeters and we do all the time the reiterations on that small route.
And nothing, these are certain techniques that you can put into practice from this moment, try them and encourage you to comment your feelings. I’m sure they’ll be great 🙂 I hope you liked it and I hope in the next article.
Notes ISAF Institute two thousand thirteen.
Musculation; The Delavier procedure.