It is enough to use basic principles to create an effective training program. Learn how to do it in bodybuilding. Today's article is devoted to the basics of building training programs in bodybuilding. Many of them are well known to athletes, but they might not have heard about some domestic athletes. Here we will talk about them today. Also, based on the already known principles of building the training process, each athlete can develop their own.
Superset training methods
Superset is a very popular training method and is used by many athletes. Let's dwell on the most effective training methods.
6–10–25
This method is actively promoted and used by Charles Polukvin. In his opinion, it can be an excellent basis for building training programs in bodybuilding for the development of arm muscles. The method involves performing 6 approaches at a time when the muscles are stretched, after which an approach of 10 repetitions of the basic exercise for the same muscle group is performed. In the final stage, you should do 25 reps with light weight on the machine.
If we talk about the practical application of this method, then it may look something like the following. Perform 6 reps of dumbbell curls on an incline bench. Then there is a pause for rest of 10 seconds, and begin to perform 10 repetitions of the barbell curl for the biceps. Again, rest for ten seconds and do 25 reps on the light biceps machine.
In just one lesson, you can perform from 2 to 3 such approaches, between which you should pause for 2 or 3 minutes. It should be noted that the 6-10-25 method is very effective for all types of muscle fibers.
Strip sets
Most athletes are probably familiar with this technique. We are talking about it now only for the reason that many athletes use it incorrectly. First, you should complete a set of 5 or 6 repetitions almost to failure. After that, you should reduce the working weight by 15 percent and perform another 4 or five repetitions. We should stop at this. Many athletes continue to lose weight, but they don't need to. One reduction is sufficient. Between supersets, you should pause at least two minutes and repeat.
Rest-pause
A fairly old training method created by Mike Mentzer, known for his love of working with super extreme weights. It should be admitted that this technique will be effective only in this case. As an example, let's take a bench press. The sports equipment should weigh five kilograms less than your maximum. Do one repetition followed by a 15 second rest pause. After that, repeat the exercise once again. Thus, in one approach, you will have 4 or 5 reps.
It is important to note that the method is very traumatic and should be used only with an insuring partner. It will also not be as effective for athletes whose muscles contain a lot of slow fibers.
Methods for changing amplitude or tempo
21
The essence of the method consists in combining 3 variants of one movement in a triset, which should be performed with different amplitudes. Each option is performed seven times, which is 21 in the sum. The first approach is performed in the weakest part of the amplitude, the second with the full one, well. And the third is in the strongest part.
For example, let's use a barbell curl:
- In the first approach seven repetitions should be performed from the lowest position to the state of bent arms.
- Second approach - the amplitude must be full.
- Final set is performed from the starting position, when the arms are bent and to the extreme upper point of the trajectory.
This technique can be used for any muscle group. Its main feature is the absence in the last campaign of work in the weak phase of the entire movement. This allows you to increase the load on the target muscle.
1.5
The author of the method under consideration is Yang King. The method is based on increasing the duration of the execution time of one repetition. For example, when performing a bench press in a prone position, everything looks like this: first, a movement with full amplitude is performed and a second pause should be made at the top point of the trajectory. After that, the projectile drops to half of the trajectory of movement and rises again. This will be one repetition. In total, there can be about 10 such repetitions in the approach. For one target muscle group, one or two sets are sufficient.
Overload
The method allows you to increase power indicators in the weakest part of the trajectory of movement. Its essence consists in performing a movement on a limited segment of the trajectory and with a weight exceeding your one-time maximum. Of course, exercise should be done with a safety net.
Super slow replays
When talking about slow repetition, most often means lowering the projectile (the eccentric part of the trajectory). In this case, the entire repetition should be done slowly. Both in the eccentric part of the trajectory, and in the concentric one. This method will be very useful for athletes who are recovering from injuries. You can also use it for novice athletes when practicing the technique of performing movements.
Methods for changing the number of repetitions
1–6
The technique was created by Dragomir Choroslan. You need to do a one rep set using a submaximal weight and rest for 3 to 10 minutes. After that, an approach with six repetitions is performed, in which you should work with a weight of 85% of the maximum. Rest and repetition from the beginning.
5x5
The technique was created by Reg Park. Already from the name you can understand the essence of the method. You do 5 sets of 5 reps each, without changing the weight of the equipment. You should rest for 2 or 3 minutes between sets. The weight of the projectile should be chosen so that 6 or 7 repetitions can be performed.
For more information on the rules for building a training program, see here:
