Training methods

Bodybuilding techniques are basic resistance training regimens designed to specifically increase muscle mass (hypertrophy) as compared to techniques utilized to increase sport specific requisites (speed, balance, coordination, agility, reactivity, flexibility, strength, etc.). Techniques described here involve hypertrophy of the muscle complex i.e. muscle, tendon, ligament, joints, and bones. As you focus on long-term goals, you must prepare the supportive structures to adapt and change as our muscles are continually growing

Giant Sets
A giant set usually consists of a number of different exercises for one particular body part done in tandem. Set one is preformed on one exercise followed by set one on the next exercise and so on. Weight is usually moderate and there is little to no rest between each exercise. After one set, rest can occur up to two to three minutes. Example: Triceps pushdowns - overhand grip, followed by triceps pushdowns - underhand grip, then dumbbell kickbacks. The total, composing one giant set.

Super Sets
A super set consists of a number of different exercises for two or more body parts one after the other. Body part number one is exercised, and then body part number two, etc. Weight is moderate to heavy with minimal rest between exercises. Rest between super sets is anywhere from two - five minutes. Example: Biceps and Triceps - alternating standing curls with triceps French curls.

Stalled Reps/Sets
This method involves stopping the movement somewhere in-between the start and finishing position, stalling there for a given time period, and then finishing the movement. This can be done at the beginning of the movement, midway through the movement or near the end. Stopping the movement at the end of the movement is not as beneficial unless resistance is still present (i.e. with a cable system). The "stall" lasts anywhere from 3 - 10 seconds and can occur at a given point all the time, or an alternate point each time. Rest between stall sets is user dependent but can be anywhere from 30 seconds to two min. Example: Preacher curls with a stall at the midway point for 10 seconds before completing the range of motion.

Eccentric contractions (Negatives)
Eccentric contractions are defined as muscle contractions in which the muscle lengthens as opposed to shortening (concentric contractions). This can be approached purposefully, with the aid of a partner, utilizing maximal weight (30-40% more than ones maximal concentric lift) or be done with any regular exercise regimen where the lifter concentrates on the 'down' phase of the lift as well as the 'up' phase. Timing during the lift is very slow, allowing for control, and minimum amount of time is needed between reps. Time between sets is usually greater, as one needs it for recovery. Example: Bench press with weight exceeding your maximal press, slowly lower the bar to your chest and with the help of a partner return the bar to the starting position. Repeat. Word of caution: Eccentric contractions are known to cause more muscle soreness than concentric contractions, and the risk of injury is much greater due to the large amount of weight utilized!

Progressive
The method is to use more weight, but make fewer reps. So you begin with a weight a little lighter than what you take usually and series after series, you put more weight but do fewer reps. At the end, you'd be at 150% of you usually weight with 4 of 5 reps.

Digressive
This is the opposite of the progressive method. You begin with heavy weight and a few reps, and series after series you'll put down weight but add reps. At the end you'd be at your usually weight with 10 of 12 reps.

Forced Reps
Forced reps are a process that involves working the muscle group to failure. Forced reps take place with in a given set and can consist of maximal weight to failure (less reps) or light to moderate weight (high reps). Utilization of a lifting partner is essential to allow full contraction of the muscle to occur. Minimal time is needed between forced reps (as long as full muscle contraction occurs) and time between sets utilizing forced reps is longer to allow greater recovery. Example: Bench press at 90% of max for 6 - 8 reps (employing a partner to help you through the full phase of contraction).

21 reps
Twenty-ones is a descriptive term based on the number of reps done in a given set. The unique aspect of this method is that the set is actually broken up into three different sets done consecutively, within the same movement. The three different aspects of the set involve partial range of motions within a full range of motion (see example). Each aspect or portion of the full range of motion is done for a total of seven, followed by the next portion of the full movement for seven, and then finally by the last portion of the full movement, again for seven. (7 + 7 + 7 = 21!) Obviously you could do Fifteens (5+5+5=15) if you wanted to, but this technique is better known as Twenty-ones. The exercise is done using moderate weight.

This is a specific movement for the biceps.
You begin with a EZ barbell, the arms are right and you touch your legs.
Make 7 reps, like a curl but stop when your arm are at 90°.

Without stopping the series, make 7 reps going from 90° to the final position of the curls movement.

And for ending the series, make 7 reps of a completed curls, I mean from the legs to the shoulders by flexing the arms.

Then you have done 1 series. Don't try to make a second one, you can't.

Do this movement with 60 percents of your usual weight.

Partial Reps, Restricted ROM sets/reps
Partial reps or restricted range of motion (ROM) sets is similar to Twenty-ones except that the entire set is purposefully done through a partial range of motion. Focus can be either on the concentric or eccentric portion of the partial movement. This can be done anywhere within the normal full range of motion such as at the beginning, the middle, or the end. Weight is usually moderate to heavy and timing between sets is anywhere from 30 seconds to two minutes. Example: Lying Hamstring Curls - a set of 12 reps is done at the top of the normal range of motion, starting from the hamstrings being fully contracted and ending approximately midway through the normal range of motion and repeating.

Training with someone
It's really a good way to don't take to much time between the series of the exercises. And you have someone to help you, so you can take much weight if you want.

Of course don't get the series if you feel to tired, it's the reason why you must know the people you train with, because he can push you to good to fast, take to heavy, and you have risks to hurt yourself.

But it's good also good, because when you take too much time between 2 series, your muscles getting cold and when you use the same weight to make a second series, you can hurt yourself.

Retain the weight
Normally, you have to push and take back the weight at the same speed. But much people go fast when they take back the weight.

So when I say “retain the weight”, I mean “go less fast that you normally must go”. The way here is to stretch the fibers of the muscle, and also the muscle himself. So you keep a better contraction in the muscle.

Going at the same speed in the two directions of the movement is important to avoid hurt. When you let fall the weight, you may hurt you. You break your muscle, and let the dumbbells fall on you. So it's dangerous.

Pyramiding
Pyramiding is a general term used to describe a number of different options. There is load or weight pyramiding, repetition pyramiding, and rest or intermission pyramiding.
  • Load pyramiding Load pyramiding occurs when each progressive set is done with heavier weight and less repetitions. This can be done with minimal or moderate rest between sets. Example: Bench press with sets, reps, and weight as follows - Set 1- 100lbs 10 reps. Set 2- 120 lbs 8 reps, etc.
  • Repetition pyramiding This form of pyramiding is done with a set amount of weight and gradually increase repetitions by one or two per set. Example: Set 1- 150lbs, 10reps. Set 2- 150lbs, 12 reps. Etc.
  • Intermission pyramiding This techniques progressively decreases the time between sets of a given weight load. Example: Set 1- 120lbs, rest 1:00 minute. Set 2 - 120lbs, rest 30 seconds. Set 3 - 120lbs, rest 15 seconds. Pyramiding can also be done within a given set. These are also referred to as load sets (add sets) or drop sets (stripping, strip sets).
  • Load Sets Load sets progressively add weight to a given set while the number of repetitions stays the same or decreases. Example: One set - 100lbs 10 reps, followed immediately by 120lbs 8 reps, etc.
  • Drop Sets Drop sets involve decreasing the amount of weight while you decrease or keep the reps the same (each time to failure) with in the same set. Example: Self-descriptive.