Advanced Body Building Training Techniques
When I started out on my long and arduous body building journey, I built a training routine around exercises with a specified weight, set and rep scheme. I stuck to this religiously, simply executing the number of reps I had planned irrespective of whether I had more in me to push out a few extra. And, initially, this worked well for me. However, as my experience grew and my muscles adapted, I realised I needed some more stimulus to continue progress. And this is where I discovered advanced intensity techniques.
Advanced intensity techniques can be used to push your body through plateaus. Rather than taking a single weight and forcing out repetitions until either you reach a specified number or when the muscle fails, these techniques can be incorporated into your sets to push past this level of failure. This provides extra stimulus for your muscles and promotes growth.
Progress made with advanced intensity techniques
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Watching people in the gym and reading magazines prompted me to start incorporating these into my routine. I started using forced reps, drop sets, super sets - the works. And I seen progress - my strength was increasing faster as was my size.
And to me, seeing progress through the use of these advanced techniques meant that I should use them more. That could only make sense right?
So I started doing forced reps on the majority of my sets, with a few drop sets thrown in for good measure. Often I’d go for a heavy weight and be getting someone to help my from rep number 1. After all, you see a lot of people doing this in the gym right? And the heavy poundage can only help?
And what happened? Rather than continuing to improve, my growth stagnated, I quickly felt rundown and I easily got injured.
Very Demanding
You see, even though these advanced techniques can help provide that extra stimulus, they can be very demanding on the muscles and severely tax the recovery system. This can lead to a lack of progress, over training and injuries.
So, what’s the lesson?
Make use of these advanced techniques but use them wisely and sparingly. My advice would be to incorporate them into each workout, but only for one or two sets on each muscle group. On your heaviest set, make sure you can push a few reps yourself and get a spotter to assist you with 2 or 3 more to really get you used to the weight. Or do a drop set after that last rep to really work that muscle.
What not to do is get a spotter to help you with a massive weight from the first rep. You won’t get any stronger or bigger, you are likely to injury yourself. And worst of all, you will look like an idiot in the gym.
In future posts I will discuss some of these advanced techniques, including:
• Forced Reps
• Partial Reps
• Negatives
• Drop Sets
• Rest-Pause
• Pre Exhaust
• Super Sets
Eat. Train. Sleep
So many ideas are triggered by your post. Thanks for the info.
Although I am quite new to this world but the gym where I go have many trained instructors and coaches. I feel lucky to be there because they are teaching and advising me in a very good way. Perhaps a good trainer is not less than a blessing because they help a lot to achieve our goals. I was wondering what advances techniques are but they taught me very well.