Almost every athlete is faced with the problem of lagging in the development of some muscle groups. Learn about the bodybuilding specialization and its implications for athletes. Sooner or later, the athlete is faced with the problem of muscle lag in development. At a certain stage in the training, any muscle group will lag behind in its development. It can be any muscle, and it doesn't matter which one. This can be corrected by loading additional lagging muscles. It was this period of time that received the name - specialization in bodybuilding.
It is very important that the duration of this phase is no more than a month. This is due to the fact that no muscle is able to withstand increased training for a longer time. Today we will consider the main methods of increasing the intensity of the training process.
Forced repetition method
When using this method, you will need the help of a friend. Its job is to assist in performing two or three reps after completing the main reps. You need to do the maximum number of repetitions yourself, after which you will need help. The partner needs to feel when he needs help in order to relieve some of the load at the wrong moment.
The Role of Cheating in Specialization
When you exercise, you should use minimal inertia, and ideally eliminate it altogether. It is very important that the weight moves smoothly. But there is one nuance that requires close attention from the athlete. For example, when lifting the barbell to the biceps, after completing a certain number of repetitions, it is allowed to make a jerk of a sports equipment to the shoulders, somewhat helping oneself with the body. Then you need to return to the starting position. Such movements should only be used at the very end of the set to perform a couple of extra reps. In this case, all basic repetitions should be performed in accordance with the technique.
Negative repetition method
When doing negative reps, you will need your partner's help again. A regularity has been established, saying that when a sports equipment is lowered and accompanied by stretching of the muscles, their growth is stimulated much more strongly than at the time of lifting the equipment.
In other words, performing, say, a bench press in a prone position, a friend helps you to press up, and you yourself lower the projectile to your chest. Moreover, the whole essence of this method lies in the fact that it is necessary to lower the projectile 2 or 4 times longer than it continued to rise.
Supersets and bodybuilding specialization
The essence of supersets is to perform exercises for the development of antagonist muscles without a break for rest. For example, the lifter will first perform a bench press while lying down to develop the chest muscles. After that, it is necessary to perform a barbell pull in an incline without a break. Working out the lats.
In addition, exercises that develop one muscle can be included in the superset. It is important to remember that the frequent use of such supersets can cause a state of overtraining and subsequent stagnation in development.
Triset method
As the name of the method implies, its essence consists in combining three exercises to develop one muscle group. The greatest effect this technique can bring with pumping the delta, when the specialization in bodybuilding is used to work on the front, back and middle beams. All exercises are performed one after the other without rest breaks.
Pre-exhaustion method
Sometimes athletes fail to load large muscle groups well because the accessory muscles are already tired. For example, when the lower back is already seriously loaded, then you will not be able to give the maximum load when squatting. The pre-exhaustion method is to bring the large muscles to a state of extreme fatigue by performing an isolation exercise, and then do the basic exercise. Of course, the working weight for the basic movement should be reduced.
Constant injection method
This method consists in performing exercises one after another with a minimum rest pause of no more than 30 seconds. At the same time, the working weight should be reduced by 40 percent. Good results when using the constant injection method can be achieved when used in conjunction with a low-calorie nutrition program, which helps to accelerate the fat burning processes. Thanks to this combination, you can give the muscles a relief.
Super slow repetition method
If you perform exercises at a fast pace, then the muscles are not able to be in the most effective phase for their development for a long time. The ultra-slow repetition method is to slow down all movements.
It is very important to remember that the bodybuilding specialization can only be used by athletes with one and a half to two years of experience. This is due to the fact that the athlete has already managed to achieve certain results in weight gain and an increase in strength indicators, but due to the presence of genetic boundaries, the development of some muscle groups has slowed down. Before starting to use the methods described above, it is necessary to establish the reason for the slowdown in muscle development. If you have made the decision to use a bodybuilding specialization, then you should choose a specific day for this. At the same time, it is important that the rest of the muscles on the day of working out the lagging ones, train only to maintain their shape. It is impossible to maximally load the lagging muscles and all the rest at the same time.
All the methods described above have long been used by athletes and during this period have shown themselves only on the positive side. The main thing is to do everything right and not use them very often, so as not to enter a state of overtraining. Otherwise, you will not only fail to improve the development of target muscles, but also harm those that develop normally. However, you still have to use them, but be careful.
For more useful information about the specialization, see this video:
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