Find out how fitness is fundamentally different from bodybuilding? And why there are different training principles in fitness for gaining muscle mass and drying the body. Within the framework of this article, we will try to tell as much as possible and in an accessible way about the principles of effective training in fitness. If you want to get the maximum result from your classes, then you must strictly follow these principles. Although today there are a huge number of different training methods, the basic principles formulated by Joe Weider continue to be relevant.
The principle of load progress
This is the most important principle due to which weight gain is possible. Your muscles will increase in volume and become stronger only if they have to constantly adapt to the stress. This can be achieved through their progression. To do this, you can not only increase the working weights of sports equipment, but also increase the number of sets and reduce the duration of rest between them. To keep track of the progression of the load, you should keep a diary of activities.
Set system principle
To maximize the load of each muscle group, several working sets should be performed in each movement. This is the only way to activate the growth mechanisms of muscle tissue cells.
Muscle Shock Principle
If you constantly use one training program, then very quickly your body adapts to these loads. As a result, this will lead to a slowdown in progress, and then its complete stop. To prevent this, it is necessary to periodically make changes to the training program. Change the exercises, the order in which they are performed, you can also change the number of sets and repetitions.
Isolation principle
To load only the target muscles, it is necessary to isolate them as much as possible from other muscles. This primarily applies to small muscles such as the lower leg or triceps. Exercise machines are most commonly used to isolate muscle groups. But this principle can only be effective after one or two years of continuous bodybuilding. Novice athletes should only perform basic movements.
Pyramid principle
The essence of this principle is to gradually increase the working weight from set to set. Let's say your maximum squat weight is 150 kilograms. Start working in the first set with a weight of 90 kilos, in the second - 105, etc. You can also use a full pyramid. The idea behind this method is that after reaching the maximum weight, you begin to reduce it with each new approach.
Priority principle
According to this principle, at the beginning of the lesson, you need to work on the muscle groups that are lagging behind in development. This is associated with a large supply of energy, and you will be able to load the muscles at maximum intensity.
The principle of intermediate sets
You should do sets for hard-to-work muscles (calf, abs, etc.) between sets for other muscles.
Static voltage principle
After completing the planned number of sets for each muscle group, you should create static tension in them. For example, after performing a movement for the biceps, immediately tense it for a few seconds. This improves the relief and separation of the muscles.
Superset principle
If you perform two movements in a row on antagonist muscles without pause, you can significantly speed up your progress.
The principle of combined approaches
The essence of the method is to perform at least two exercises on one muscle group without pause. For example, after doing bicep curls, go straight to hammer curls. Depending on your fitness level, you can gradually increase the number of exercises performed to three or more.
Pre-fatigue
You need to perform an isolated movement first, and then a basic one on the same muscle group. This will significantly improve the quality of muscle development.
Maximum (peak) contraction principle
Peak muscle contraction should be understood as the ultimate tension of the working muscle at the time of peak contractions. For example, for the biceps, this will be the extreme upper point of the trajectory.
Partial amplitude principle
The essence of the principle is to perform a couple of repetitions in the last set with an incomplete range of motion. You press on the last set to failure, and then do two repetitions only at the top of the trajectory of the projectile.
Partial replays
According to this principle, it is necessary to work only in a certain part of the trajectory. Recently, this method has become very popular, as almost all pro-athletes use it.
Forced replays
Here you will need the help of a comrade. When you have already reached failure and cannot continue to perform the movement, then a friend helps you to do this. This is a rather complicated training method and you should not use it often, as you can simply overtrain.
Negative repetitions
It has been found that the muscles are able to exert more force when the projectile moves down. Thus, a friend helps you to raise the projectile, and you lower it yourself, completely controlling the movement.
Rest - pause
You perform a movement with a weight that allows you to do no more than three repetitions. After that, you should rest for a maximum of a minute and repeat the set. In total, you can perform three or four such sets.
Perform basic free-weight movements
Athletes should use basic exercises as the basis of their training program. This is due to the fact that in response to their fulfillment, the body secretes the maximum amount of hormones, since a large number of muscles participate in the movement.
Try to work while standing
This method is similar to the previous one. If there is a choice, then preference should be given to standing or bent over work, rather than sitting and lying down.
How fitness bikinist Ekaterina Krasavina trains, you will learn from this video:
