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The Principles of Training

Posted on 2nd September 2016

There are many different training techniques to help build muscle and we all have our routine way of doing things. Below are some varied training methods for you to try out.

Mix up your routine and see better results with techniques such as pyramid training, muscle priority, supersets and more.

training techniques - pyramid training

Pyramiding

Pyramid training has proven to give great results. This is done by using multiple reps for a given exercise. Complete your first set with less weight for more reps, gradually increasing the weight and decreasing the reps over the remainder of your sets. This allows you to gradually warm up safely and prepare the particular muscle groups for the weight to come in the next sets.

Pre exhaust training

Pre exhaust training is when we pre-fatigue a larger muscle group with an isolation single joint movement so it can be even more exhausted by the compound exercise to follow. When we do a bench press that works not only the chest but also smaller muscle, the smaller muscles might fail before your chest is fully exhausted. By doing chest isolation exercises beforehand you can fatigue your chest so you can do bench presses to chest failure which is what you want in return, stimulating more growth for the pictorials.

Muscle priority training

This is when we train your most underdeveloped muscle group first so as to subject it to maximum possible effort. If you have a weak body part you want to improve, train it first in your workout before you begin training and start to fatigue.

 

Supersets

Supersets is when we work on opposing muscle groups in back to back fashion, taking as little rest as possible in between sets. Alternating sets between opposing muscle groups like bicep/triceps or chest /back greatly increases intensity. While you train one muscle group, the other muscle groups is having time to rest. With two muscle groups being worked this also increases more blood flow into that muscle area being trained.

Tri-set

For tri-sets, complete 3 sets in a row for the same muscle group or body part with little or no rest as possible in between sets. 3 exercises in a row more thoroughly exhausts the muscle. This training is so demanding that it wouldn’t be recommended to be done regularly but only on occasions. This is more ideally used by bodybuilders that are closer to competitions as it burns more calories and is optimal for muscle building.

Set System Training

During set system training, simply complete more than one set for each exercise. This is opposite of high intensity training which involves performing one set per exercise, often the first couple of sets aren’t enough to fatigue your muscles.

Giant Sets

Giant sets are used to create overwhelming stimulation to a body part and totally exhaust the muscle involved. Complete 4-6 exercises for the same body part with as little rest in-between sets as possible. This technique should only be use occasionally as your body needs time to recover from this level of effort. This type of training is used more for muscular endurance and calorie burning than for putting on muscle size.

Instinctive training

This means experimenting with your workouts and paying attention to how your body reacts to certain types of training. The fundamentals of training are the same for everyone but we are all unique, the further you develop into your training the more you have to fine tune your workouts to suit your needs. It takes time to develop this feel and this type of knowledge. Whatever you are used to is going to feel best for you, but you have to figure out what really produces the best results for you and make adjustments accordingly.

Compound training sets

Alternating two exercises for the same muscle group taking as little rest as possible between sets. Each same body part exercise fatigues the muscle involved in slightly different ways so doing two exercises in a row with little rest will achieve a deeper level of stimulation and muscle pump.


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