BodyBuilding Techniques – Make your Body Stronger
April 3, 2008
Bodybuilding techniques were developed to compete against the 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).
Supersets are two or more exercises performed in a row without stopping. For extra intensity, you can even do three exercises without stopping known as tri-sets. It takes a while to build up the endurance necessary to do a lot of supersets, but this kind of conditioning develops in time if you keep working at it.
You can use supersets to train two different body parts-Bench Presses combined with Chins, for example-or you can do a number of exercises in a row for the same body part. You will be surprised how a muscle which seems to be totally fatigued will still have a lot of strength remaining if you demand that it perform a slightly different movement.
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).
Bodybuilding Techniques for Calves – Bodybuilding Tips
One should stand on the back of an inclined bench spotter and lifts one of the legs and do this exercise for about 20 times for each leg and then strike a dumbbell in the hands and repeat the same exercise about 10 times with each leg. Repeat this exercise for 3 sets of 20 each leg and in this way calves recover faster due to large number of sets.
A military press is another great exercise to put in your routine. You need a barbell and you’re going to hold it above your head, gripping it at shoulder width. Next, you’re going to bend your arms and let it come down to your chest, then explosively push it back up. This will work the shoulders and upper chest area.
Isotension/flexing:
During the rest period between sets, you can flex and contract the muscles you are training. This not only keeps them pumped and ready for more action but also a beneficial exercise. Flexing is a form of isometric exercise and isometrics involve very intense muscle contractions.
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