At a certain period of time, novice athletes need to make major changes in their training. Learn the secrets of training professional athletes. Experts believe that the training process in bodybuilding consists of three stages. The first of them is the initial one and the athlete during this period of time needs to master the technique of exercises and create the foundation for further growth. The best option for beginners is to do exercises for all the muscles in the body. It is also quite enough at this stage to perform one approach for each muscle group.
Most experts agree that this stage should not be delayed for more than six months. After that, the athlete goes to the advanced level. Here he needs to fully realize his full genetic potential. The last stage of the training process is the so-called pre-competition. The main task of the athlete in this period of time is to improve the shape of the muscles. Today we will introduce you to training recommendations for advanced bodybuilding.
How to organize advanced training?
First of all, the athlete needs to start using split or split workouts. Simply put, you already need to divide the training into separate groups. This is due to the fact that with this approach you will have the opportunity to increase the intensity of the load, and, accordingly, achieve better results.
At first, it makes sense to use a double split, splitting the entire body into two muscle groups. There are many options for such a division, but most often the "top-bottom" or "pull-pushing muscles" scheme is used. In the first case, in one lesson you work on the upper half of the body, and in the next, on the lower half.
The second scheme involves first training all pulling muscles (hamstrings, back, biceps), and then pushing (quadriceps, triceps, chest and triceps). These should be your classes for three months, after which you need to switch to a triple split.
There are also a lot of options and the choice is yours. Let's say Dorian Yates trained separately the chest, back and legs, adding small muscles to them. After switching to split, you will have to appear in the gym more often, but at the same time, each individual muscle group needs to be trained less often.
This is because the intensity of the training increases and the muscles take longer to recover. Often, due to the high intensity, one group should train no more than twice over a seven-day period. Also, after moving to an advanced level, you will need to increase the volume of classes or, more simply, the work you do. To implement this, you can go the simple and boring way - increase the number of repetitions and approaches. But this, among other things, is not the most effective training method.
But increasing the amount of exercise will be very beneficial. At the same time, performing the same movements constantly is also not an option, since the body adapts to such a load and progress slows down, and then stops altogether. Start with single-joint exercises that involve only one joint. After three months, add multi-joint exercises to your training program.
For your continuous progress, you must use the principle of periodization of loads. Working with one intensity all the time will not work and you need to change it. The best option for periodization is the use of microcycles (duration 7 days), mesocycles (duration 60 days) and macrocycles (duration 180 days). Within each of these cycles, it is necessary to change the load as follows: from high-volume training at low intensity to low-volume training at high intensity.
You also have to use methods to increase the intensity. For the first time, three will be enough, although there are quite a few of them. They should be used once within 14 days. Let's look at these three methods now.
Supersets
This technique involves combining two exercises that develop antagonist muscles. This could be, say, lifting the bar for biceps and pressing down for triceps. It is very important that the pause between these two exercises is minimal, and its complete absence is ideal.
Isometric voltage
This technique involves tensing the muscles without using weights for 3 to 6 seconds with repetitions of 3 to 4 times. You can use isometric tension between solo sets or in combination with stretching.
Partial replays
If at the initial level it was very effective for you to do exercises with full amplitude, then at the advanced level it is worth practicing partial repetitions. In simpler terms, you use two or even one-third of the entire path of motion. This can increase the working weight. But do not get carried away with partial repetitions, since when they are performed, the load on the articular-ligamentous apparatus increases.
Check out the advanced exercise techniques:
