Article Provided by: Iron Magazine
Bodybuilding techniques were developed to compete against the dreaded and feared plateau, the
sticking point and/or the proverbial wall. 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.
Currently, a prevalent theory in gyms today is that of Progressive
Overload Training or P.O.T. (an appropriate acronym as you will soon see). This
theory has its basis is the belief that you need to lift more to get bigger, or
progressively overload the muscles to cause them to grow. Without boring you
with detail, this theory is flawed. If it were true, you would see 400 lbs. guys
in the gym bench-pressing 1500 lbs! Progressive overload training produces
diminishing returns, and ultimately can be career ending due to injury! But our
body possesses adaptive ability so it will become accustom to anything you do.
P.O.T.'s basic problem leads to a plateau, not improvement.
Continually changing the stress placed on the muscle groups prevents
adaptation and forces the body to respond. Utilizing a variety of techniques not
only breaks monotony in the gym but allows for periods of growth by alternating
tissue breakdown (with overloading, heavy exercises, large resistance) and
tissue repair (with rest, lighter activities, and various methods).
There are many different terms used to describe the same activity
and part I and II of this brief article will include a few of the terms or
descriptive titles to describe the different modus operandi. This is not an
all-inclusive list. There are obviously a number of other techniques and
routines not mentioned in this article, including ones utilized by inventive
individuals. A larger collection and more detailed description can be found in a
forth-coming book on the synopsis of bodybuilding to be published this summer.
(Tune in to this web sight for more information) Please email me with your
inventive ideas, I am always looking to learn and design new techniques.
Ideally, you will take the ones mentioned and modify them to meet your needs and
shock the heck out of your muscles.
The techniques described in paragraph form including the following information:
Name: What the technique is called (occasionally a few names will be mentioned)
Resistance Level: Is the technique better utilized with heavy, moderate, or
light weight. Rest: Suggested amount of rest during/between/after each
technique. Explanation: How to utilize the technique.
Example: An example of the technique.
Resistance level and Rest are only suggestions! Changing or individualizing the
techniques allows you to create your own technique and therefore add diversity
to your workouts and astonish the muscles!
Bodybuilding and Weight Training Techniques
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.
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).
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 dependant 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!
Twenty-ones
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. Each portion of the movement is done immediately
after one another, with average rest between sets. Example: Standing Biceps
Curls - do seven partial reps from the start point to midway, followed by seven
partial reps midway to the end of the movement, then do seven full range of
motion standing curls to end it.
Timed Sets/Reps
Timed sets and reps involve doing the movement through a specific fixed time or
count. Both the concentric (positive or up) and the eccentric (negative or down)
phase of the movement are done over a specified time or count. The positive and
negative movement times can be the same or different, as long as they are
consistent through out the entire set. Time between reps is minimal (one
following the other), and rest between sets is moderate (2- 3 minutes). Weight
is usually moderate to light, as the set is difficult. Example: Seated
Quadriceps Extensions - Do the concentric or up movement over a 10 second count
followed by the negative or down movement over a ten second count. Repeat.
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.
Pre-exhaustion, Reverse Training, Pre-lift burnout, etc.
Pre-exhaustion is a method in which a muscle group is isolated, using an
isolating movement prior to doing a compound movement (more than one muscle
being utilized, or more than one joint involved in an exercise). This method
fatigues the muscle being refurbished before it is subjected to "the
real" workout. Weight is light to moderate and reps are usually in the
higher range. Example: For your chest - Doing cable crossovers (isolating
movement), three sets of 20 reps, before doing bench press (compound movement).
Post-exhaustion sets, Heavy-light sets, Burnouts, etc.
Post-exhaustion sets involves performing low repetition, heavy weight sets,
followed immediately by high repetition, light weight sets. This can be done
with the same exercise (example #1) or with two different exercise (example #2).
Weight is as described above, and there is minimal to no rest between the heavy
and light phase of the set. Rest between sets is moderate to long, again, for
recovery. Example #1: Squats - Heavy set doing 4 to 6 reps followed immediately
by squats with a lighter weight, 12 - 15 reps. Example #2: Squats - Heavy set
doing 4 - 6 reps followed by leg extensions, moderate weight, 12 - 15 reps.
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.
In part II of Bodybuilding Techniques we will cover a number of other systems
that, as was stated above, breaks monotony and allows for periods of growth by
alternating tissue breakdown and tissue repair. Utilize these techniques not
only as they are stated above but in ways that tailor to your needs. Change them
up, add or decrease weight and/or reps. Use them with various body parts on
different days, weeks, etc. Most importantly, go for your goals and don't go to
P.O.T.!
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