Bodybuilding Theory

Confused with the bodybuilding technique theory definition? Maybe this will help you to find about and right away you can implements it on you training programs


Giant Sets :

This technique is to focused you up to what your exercise play, or one major muscle group you play, doing 3 different exercises and lift the weight is as much as you can without rest doing these 3 kinds exercise, after that take a rest bout 1 minutes is already enough,
for example : doing biceps exercise, do the 10 reps of bicep curls, 10 reps of barbell curls, and 10 reps of hammer curls continuously without no rest, take a rest after you finished this 3 kind bicep exercises for only one minute, then go "load your gun" again, it can give's you a burn feel in your arms


Drop Sets :

The goal is to pump up your muscle, do this with the weight as much as you can lift and do as many reps you can, after that striff off the weight by 5-10 pounds and do quickly, lift without no rest, do reps as much as you can lift, then striff off again, and do again with same steps until you end up your weight for only 5 pounds and barely able to lift it.


Negative Reps :


The easier and most effective way to hit your muscle fiber, there are 3 different exercise goals doing the weight lifting, first power goals some like a power lifting, doing only 1-2 sets weight lift (goals is be able to lift weight as much as you can) 2nd is endurances, some kind of athletes exercises (goal is making endurances muscle stamina and energy), 3rd is bodybuilder goal (Make a great shapes body)
Each goals has a different muscle fiber to hit with their own weight training program, for your goals as bodybuilder you must do different exercise, and this called negative.
This negative exercise hit your muscle fiber to grow and get shocked with the weight that you lift.
The way to do this negative is .. start your weight with fast lift then slowly lower the weight, combined this technique with all kind of exercises, this can be a great results for you to do.


21 lift :


This is another great techniques for you to try, it gives a 'burn feel', a stimulate for your muscle group you train, this is simple but hard to do :D
This technique play with the range motion of your lift, and takes a time doing it. For example : Biceps Curls, do this with your normal position, but starts your biceps curls from starting position lower (normal- 0 degrees) position , and lift it until mid range of your potition hands (bout 90 degrees form) for 7 reps (same form-mid range position-90 degrees), after 7 reps, start your lift from mid position (90 degrees position to full position) for 7 reps, after that lift again your reps from lower positition to your full position for 7 reps again without no rest. (0 degrees position to 180 degrees position)

How's that? hehe


Partial Reps :

Goal is to add thickness and definition, this exercise do particular range of the weight lifting of a muscle, this is an advanced bodybuilding techniques, you can try it when you now how to lift right and focused to muscle group, you can try to lift by degree techniques, your positioning lift angle that can bring you focused to only one particulary focused muscle to add thickness and definition to all parts of your muscle


Forced Reps :

Same like negative, but less rest, doing this exercise with a partner would be great, he/she can halp you when you feel the weight may slow, you can feel your partner start to supporting you a lot, then the reps is getting close to an end reps, or when you feel the weight you can lift is too fast maybe your partner too much supporting you.
Do this exercise with forced reps than normally you can lift by yourself


Super Sets :

Like a giant set exercises, superset a group of exercises perform without a rest, doing 2 seperate muscle group, the opposite of muscle group like biceps exercises following by triceps exercises without no rest, for example like biceps (barbel curls) then without no rest do triceps exercise (french crushers) after supersets rest in between 1 or 2 minutes.


Too Failure :

It means that you do an exercises, lift the weight at the end until failure, you cannot lift the weight anymore without counting how many times you already lift


Pyramid :


Doing exercises from light to heavy in 3 - 6 sets but reduce the reps every sets until you can lift the weight as heavy as you can lift


Anti Pyramidal :


Secret Tips, you can search on here ... (related articles)


Supernation :


It means the biceps muscle movements out of your body (palm spinning outside from the body) when contracting the biceps muscle, to get a maximum contraction, for example, with your right hand biceps exercise, when you go for a top position of biceps curls, spin your wrist from left to right.


Hipernation :


The opposite of supernation movement, it means the triceps muscle movements out of your body (palm spinning outside from the body) when contracting the triceps muscle, to get a maximum contraction, for example, with your right hand triceps exercise, when you go for a top position of triceps kick backs, spin your wrist from left to right.


That's all bro, if you confused and want to ask, leave a message on comments, hope this article can help you achieve your training goals.

Sorry, if there some miss information i wrote, please consult your phyisician prior training, any other usefull information that you have would be great to tell and helping novice and beginner
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"Anti Pyramid Technique"

PYRAMIDING "BITES" - WAR With The PLATE!!

How You Can Add At Least 20 Lbs.
To Your Bench Press IMMEDIATELY By NOT Pyramiding!"

"Pyramiding" your weights on the basic exercises.
If you don't know what "pyramiding" is, here's an example using the
bench press:
Set 1: 12 reps with 135 lbs.
Set 2: 10 reps with 185 lbs.
Set 3: 8 reps with 225 lbs.
Set 4: 6 reps with 250 lbs.
Set 5: 4 reps with 265 lbs.
Set 6: 2 reps with 285 lbs.

Even as a novice bodybuilder, after a few weeks of "pyramiding" I
thought
that it was kinda stupid. After all, if the goal of doing all this work
in
the gym is to get stronger and bigger...and we're supposed to
constantly
strive for pushing more and more weight in the basic exercises...then
all
this "pyramiding" stuff seemed to me to be a lot of wasted energy on
lighter unproductive sets.
Plus it seemed like I would be able to do more weight on the heavier
sets
if I hadn't have burned up so much energy on the lighter sets. This was
(and still is) just my humble observation.
Now I agree that warming up is important...but geez, how "warm" do you
wanna get? So warm you're fried???
So I think I've discovered a better way. Well, it's been better for
me.
But who knows? It could work for you, too!
As I was just now getting ready to describe my system for the basic
exercises, I realized that I don't have a name for it!
I guess I gotta call it sumthin'!
Hmmmmmm...since I'm not really in a creative mood let's call it...
(insert drum roll here)
"Non-Pyramid System For Maximum Muscle Growth"
OK, I admit that kinda sucks. I tried to think of something cute and
creative but couldn't. I tried to think of a word that means "opposite
of a pyramid" but I don't think that word exists. So for now we're
stuck with this non-creative name.
So instead of the pyramid thing (wouldn't it actually be a "triangle?"
Pyramids are 3 dimensional) let's try training on the bench press like
this:

Warm-up Set 1: 20 reps with the empty bar
(Get a little blood flowing and work on your technique. Do these
slowly like you really have weight on there. Just don't ask
someone to spot you on this set lest you look like a wuss!)

Warm-up Set 2: 12 reps
(Select a weight in which you can EASILY complete 12 reps
without even being remotely close to temporary muscular failure.
This is an easy set just to get you warmed up. Do NOT select a
weight which will tax the muscles.)

Warm-up Set 3 (if needed): Same as set 2

Set 4 "Weight acclimation" Set: 4 reps
(Use a weight that you could do about 10 to 12 reps with if you
went to temporary muscular failure. You're not trying to tax the
muscles, just getting used to the feel of the heavier weights.)

Set 5 - Your 2nd "weight acclimation" set: 1 to 2 reps
(Use a weight that you could do about 6 to 8 reps with if you
went to temporary muscular failure. Again, you're not trying to
tax the muscles, just getting used to the feel of the heavier
weights.)

Set 6 - Your first actual "work set": 6 to 8 reps
(Use a weight that allows you to do at least 6 reps but no
more than 8 reps to temporary muscular failure. If you can't
do 6 reps, the weight is too heavy. If you can do 8 or more
reps, the weight is not heavy enough.)

Set 7 - Your 2nd "work set": Same as Set 6
(Due to fatigue from the first work set you might not be able
to get 6 reps. If you only get 4 or less, lighten the weight a
little for the final set.)

Set 8 - Your 3rd "work set": Same as Set 6
When you start your actual work sets, rest 2 to 4 minutes in
between sets. You want plenty of recuperation time. We're
trying to hoist big iron here.
If you're a relative newbie to the Iron Game stick with the
6 to 8 rep range on the work sets.

If you've been training a while and consider yourself an
intermediate or advanced bodybuilder, you might want to
try the 4 to 6 rep range for the work sets. I've made some
really good size and strength gains within the past 3
months by working in the 4 to 6 rep range on the basic
exercises.
If you have good recuperation-ability and are intermediate
to advanced, you could add a 4th work set. But for most
folks I think 3 is plenty.
Now go try it on your next bench, deadlift, or squat workout.
I'll bet if you've been "pyramiding" you'll be amazed at
how strong and fresh you are on the work sets while
following my "non-pyramid" system.
I added 25 pounds to my incline press the first time I tried
this system. Maybe you'll do the same!
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MY PORTION OF TRAIN

Monday :

(Total Amount of Plate Weight)

Chest :

Bench Press With Machine Press (Free Wegiht):
Set # 1 : 90Lbs x 10 reps
Set # 2 : 140Lbs x 10 reps
Set # 3 : 160Lbs x 10 reps
Set # 4 : 200Lbs x 10 reps

Incline Press With Machine Press (Free Wegiht):
Set # 1 : 90Lbs x 10 reps
Set #2 : 90Lbs x 10 reps
Set #3 : 120Lbs x 10 reps
Set #4 : 140Lbs x 10 reps

Dips :
Set # 1 & 2 : Body Weights only x 10 reps
Set # 3 : Body Weights + 25 Lbs x 10 reps
Set # 4 : Body Weights + 45 Lbs x 10 reps

Butterfly :
Set # 1 & 2 : 30kg x 10 reps
Set # 3 : 35kg x 10 reps
Set # 4 : 45kg x 10 reps

Incline Dumbell Press/ Flat Dumbell Press/Fly :
Set # 1 & 2 : 10 kg x 10 reps
Set # 3 : 15kg x 10 reps
Set # 4 : 20kg x 10 reps

BICEPS :

Dumbell Alternate Curls :
Set #1, 2 & 3 : 10 kg
Set #4 : 15kg

Barbell Curls :
Set #1 & 2 : 10kg
Set # 3 & 4 : 15 - 20 kg

Preacher Machine Curl :
Set # 1 & 2 : 15 kg
Set # 3 : 20kg
Set # 4 : 25kg

Hammer Curl :
Set #1, 2 & 3 : 8kg
Set #4 : 10kg


Tuesday :

BACKS :

Lat Pull Down Front n Rear / Chin Up (Chin up body weight only) :
Set #1 : 45kg x 10 reps
Set #2 : 55kg x 10 reps
Set #3 : 65kg x 10 reps
Set #4 : 70-80kg x 10 reps

Close Grips : Idem
Set #4 : 80kg x 6-8 reps

Back Row :
Set #1 : 35kg x 10 reps
Set #2 : 45kg x 10 reps
Set #3 : 55kg x 10 reps
Set #4 : 60kg x 10 reps

T Bar Rows :

Set #1 & 2 : 90Lbs x 10 reps
Set #3 : 115Lbs x 10 reps
Set #4 : +/- 140Lbs x 10 reps

Note : I never fall under 6 reps

TRICEPS

Triceps Pull Down Machine Katrol :

Set #1 : 65kg x 10 reps
Set #2 : 75kg x 10 reps
Set #3 : 80kg x 10 reps
Set #4 : 88kg x 10 reps

Triceps Wide Grip :
Set #1 : 20kg x 10 reps
Set #2 : 25kg x 10 reps
Set #3 : 30kg x 10 reps
Set #4 : 35kg x 10 reps

Triceps barbell One Hand :

Set #1 & 2 : 10 kg x 10 reps
Set # 3 & 4 : 15kg x 10 reps

Kickback :

Set #1 & 2 : 8kg x 10 reps
Set #3 & 4 : 9-10kg x 10 reps



Wednesday


Shoulder


Military Press
Set #1 & 2 : 10kg x 10 reps
Set #3 : 15kg x 10 reps
Set #4 : 20kg x 10 reps


Behind the neck Press

Set #1 & 2 : 10kg x 10 reps
Set #3 : 15kg x 10 reps
Set #4 : 20kg x 10 reps

Arnold Press

Set #1 & 2 : 10kg x 10 reps
Set #3 : 15kg x 10 reps
Set #4 : 20kg x 10 reps

Lateral Raise

Set #1 & 2 : 8kg x 10 reps
Set #3 & 4 : 10kg x 10 reps


Dumbell Shrug

Set #1 : 30kg x 10 reps
Set #2 : 35kg x 10 reps
Set #3 & 4 : 40kg x 10 reps


Leg


Leg Press

Set #1 & 2 : 40kg x 10 reps
Set #3 : 60kg x 10 reps
Set #4 : 80kg x 10 reps

Leg Extention

Set #1 : 60kg x 10 reps
Set #2 : 70kg x 10 reps
Set #3 : 75kg x 10 reps
Set #4 : 80kg x 10 reps

Leg Curl

Set #1 & 2 : 25kg x 10 reps
Set #3 : 30kg x 10 reps
Set #4 : 45kg x 10 reps
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Deadlift : No Excuses!

Like many trainees, I began strength training in the 'conventional' manner, recieving all or most of my instruction through the media hype magazines. I was very naive to say the least and made some serious training errors like multiple exercises, poor form and silly 'no-carb' diets. I have trained with abbreviated methods now for over a year. I train less but harder, sleep more and eat a lot more good food.

As a result I 'GROW MORE'. However I feel far and away my biggest mistake was not training the Deadlift seriously and progressively. Previously I had convinced myself the exercise wasn't for me because it hurt my back and knees where I have slight limitations. In fact the honest truth was that I was using poor form and the exercise was just too d*mn hard! I wanted an excuse! After careful observation of my body and progression and lengthy study of hardgainer related materials I began to seriously train the Deadlift. After four months of serious application and hard work (using now correct form) I haveprogressed in both size and strength. I can confidently state that in order to progress in muscle and might one must use (health permitting) the major lower body exercises.


Avoiding these exercises is pitiful if you are not restricted by health issues. My 'weak mindedness' kept me trapped in a weak body. Currently I train upper body (weighted Dips, OverHead barbell press, chins) on wednesday and lower body (TrapBar deadlift,a partial modified straddle lift and crunches) on Saturdays. I do 2x8 reps each and add the 'breathing pull-over' after deadlifts. My long term goals by the age of 25 are Deadlift 400lbsx1, Dip+100lbsx6, Bench 300lbsx1 and Overhead press bodyweight x1. I am a way off but averaging 0.5kg closer per week or two. Important Reminder Always use impeccably good form and correct technique. If deadlifting for the first time, use only the bar until you master the technique, thenadd weight slowly. Here is a brief outline of good form:1. Back straight, arms straight, feet shoulder-width apart facing forward.2. Keeping the shoulders back, breathe in and bend at the knees first followed by the hips (feel the weight through the heels).3. Shrug the shoulders vertically against the bar, squeeze slowly off the ground pushing with the legs (through the heels) and pulling with the back.4. While ascending, keep the shoulders pulled back, breathe out and imagine pushing your heels through the floor. NOTE: Keep the back flat throughout - not arched or rounded.


By Alfred Page Read More..

Do You Want a Big Bench Press?

Then you're probably determined to get one. It's that same determination that will be your struggle. The more you want it, the harder you want to work and the longer you want to stay in the gym. This is going to lead to overtraining which will stunt any strength gains you've made and delay any dreams of an even bigger bench. How do you know if you're at risk of overtraining? If you feel run down after a workout, notice that you aren't making any gains, you always do forced reps, you're not getting enough rest, your diet stinks, you have a bad attitude or you aren't motivated you're probably overtraining. Insomnia is another big sign.

Put it this way, if a weight continually feels heavier than normal, chances are you haven't gotten weaker, you just haven't recovered from previous workouts. There are three distinct stages of metabolism. The first is a state of equilibrium easily described as the fully recovered state where energy is neither being depleted and tissue is not being damaged or repaired. The second stage is catabolism. Catabolism is the stage you are in during a workout. Energy is being depleted and muscle tissue is being damaged. Your goals should be to keep catabolism in the gym, but many people that overtrain keep this stage going long after their workouts end and lose hard-earned muscle tissue to help the recovery.

Finally the stage that usually doesn't get much of a chance to kick in before we're back in thegym for another session. The third stage is anabolism where energy is restored and tissue damage is being repaired. So after you lift you want to heal and reach a state of homeostasis,but instead many of us are back in the gym tearing our muscles and using energy when we haven't even let the muscle fully recover from the previous workout. Never lift a muscle group that is still sore. I know it's difficult but sometimes more isn't better. There is always the urge to overtrain thinking that if we just work harder the gains will come. How do we resist the urge? First off let's think, quality not quantity. If you lift each muscle group only once a week and spend less than 1 hr in the gym you're on the right path. Although you don't have to spend a lot of time in the gym the time spent must be intense. Every single exercise and rep should be performed with a passion and you will accomplish more in 45 minutes than most people do in two hours. If you are truly pushing yourself you should be exhausted at the end of the workout. After tearing your body apart, do you think it's going to be ready to do it again in two to three days? I think not, try at least a week. So all you benchers out there if you're lifting heavy, workout after workout make sure that the reason you hit a plateau is not that you are trying too often. Let your body recover, heal, and grow before you start ripping it up again. When you hit each body part several times a week you don't really try as hard because you know you'll get another shot at it a week. When you only lift each body part once per week you develop a sense of urgency. You know you better lift hard because you won't get another chance to train it again for a week.

Then as the week passes by you find yourself looking forward to your next chest day. Anyone that thinks they might beovertraining take a couple of days off and go pack to the gym revived and motivated with the determination to train smarter and harder.
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Isometric Exercise

Isometric Exercise

The word ISOMETRIC is defined as "ISO" equal of the same and "METRIC" length. Combining the two definitions you get "equal of the same length". Isometrics, as it pertains to muscle training, involves tensing muscles against other muscles or against and an immovable object while the length of the muscles remains unchanged. Effective isometric training is achieved when themuscle tension is maintained over a certain period of time. Thus, isometric training is best defined as - The sustained contraction of a muscle over a certain period of time.

With isometric training, a muscle opposes some form of resistance and is contracted to a certain length and then held for a certain period of time, usually 5 to 10 seconds . There are no repetitions required here as in weight training. The biggest advantage to this type of training is two fold. First, by forcing your muscle(s) to hold a position for a certain length of time, your body will begin to recruit and activate more and more motor units to help maintain this contraction. Motor units that are rarely exercised within a particular muscle are now brought into use, perhaps for the first time. Second, the motor units that are recruited are forced to contract continuously, time after time, with no appreciable decrease in force output. This allows your muscles to achieve a state of maximum contraction very safe and effectively. The end result is that the entire muscle matures very quickly. The following is an examples of an isometric exercise: Isometric Chest Squeezes Bend your arms and place your hands together in front of your chest. Push both hands against each other flexing your chest muscles and hold for 5 to 10 seconds. Remember to breath throughout the isometric contraction! Many extraordinary results in muscle size and strength have been achieved in a very short period of time with this type of training. Isometric training has been around for a long time, however because of the number of new training products and techniques out on the market today, its use by athletes is often overlooked.

The great thing about isometric exercises is they can be performed just about anywhere and at any time If you suffer from heart disease or raised blood pressure, you should steer clear of isometric training. During the muscular contractions inthisform of exercise, blood pressure can rise quite dramatically. Read More..