Learn a new and very effective bodybuilding training methodology that has long been used in the west to create a truly athletic physique. Cross-training combines training modalities and philosophies in one fairly specific activity. It is possible that you, without even knowing it, are using cross-training in bodybuilding. Simply put, cross-training is a training technique that intelligently combines strength and conditioning training. It includes explosive movements in combination with bodyweight exercises. This is a great way to develop your fitness.
All cross-training bodybuilding training sessions are conducted with high intensity, and their duration, as a rule, is about half an hour. These sessions are commonly referred to as high-intensity cross-training (HICT). It should be noted that cross-training does not imply frequent use of simulators, but the main emphasis is on functional fitness and work with weights, barbells, dumbbells and body weight.
Cross-training technique in bodybuilding
Don't think that you don't need big muscles to do HICT. It is also necessary to work with heavy weights in an explosive manner. Many famous strongmen, for example Brian Shaw, use elements of cross-training in their classes. It should also be emphasized that this direction is becoming more and more popular.
In addition, new techniques appear in which HICT is combined with other strength disciplines. For example, Joel Feinberg created his own training methodology, which successfully combines elements of weightlifting and powerlifting, where all movements must be performed at the highest possible speed.
To master this program, you will need knowledge of the basic movements of weightlifting. It includes the following exercises:
- Deadlift.
- Squats.
- Lifting the barbell to the chest.
- Jerk press from the chest.
- Jerk.
Start the program with a weight that is half of your maximum in all of the above exercises. If you do not have five bars at hand, then you can level the weight of the sports equipment in some movements. For example, most often when performing a push press, a snatch and lifting the bar to the chest, the weight of the projectile turns out to be quite similar. Perform these movements at maximum speed for five repetitions each. The order of execution of the movements is the same as indicated above. As a result, one circle will contain 25 repetitions. After a short rest, start performing the second round, and there should be five such rounds in total.
The main focus of cross-training should be on speed and technique. With proper breathing and timed reps, you can complete all five laps with little or no rest. HICT is a low-rep, high-intensity, explosive exercise technique. She is able to qualitatively load all the muscles in your body in just 20 minutes or a little more. Feinberg's system involves the legs, shoulder girdle, back muscles, lats, etc.
Cross-training in bodybuilding will allow you not only to improve your physical performance, but also to significantly improve your shape. The working weight of the sports equipment is not heavy, but it is enough to create powerful stress on your muscles.
It should also be noted that in five rounds of training, you will complete 125 repetitions, which will allow you to develop lungs and lose fat mass as well. This program is very effective and very difficult. The more effort you put in, the better the result, just like any other workout program.
Cross-training implies frequent change of training programs and with each new visit to the gym, you must perform a different program. However, even if Feinberg's technique is used for a long enough time, the results will not be slow to appear.
You will be able to gain muscle mass, improve the performance of the heart and vascular system, increase your metabolism, etc. It is enough for you to conduct three classes a week according to this system in order to achieve good results. The program has become very popular precisely because of its effectiveness. It can be used at any stage of preparation, for example, off-season. However, in preparation for the competition, it will be useful to you.
The popularity of cross-training is growing precisely because of the effectiveness of these programs. In many states of the planet, new halls are constantly appearing for practicing this sports discipline. Also worth noting is the fact that HICT is diverse and you won't get bored in the gym.
A set of crossfit exercises for beginners and advanced athletes in this video:
