Bodybuilding – advanced training techniques

As training progresses, the intensity of the methods that help bodybuilding lovers achieve muscle hypertrophy increases.

Over time, it is necessary to continue to stimulate the muscles so that they do not reach a level of comfort when you are doing the exercises. For such intense training, techniques are required to introduce amendments to the usually practiced exercises that keep pulling the muscles, encouraging them to create more muscle fibers and to grow. Some of the training methods used by practitioners of intermediate to advanced level of bodybuilding are truly intense and challenge the limits of force.

Here are three techniques of training to give your maximum.

Forced reps

Here the repetitions, as the name implies, are taken to the edge, to the point of having to rely on the help of a partner or coach, in order to help completing the exercise. Practitioner reaches muscle failure during the exercise and you will need help to keep the weight moving. This is one of the most popular among bodybuilders to increase the intensity of any workout program.

Drop sets

This technique involves making two series in a row, until muscular failure. The first series is made with a given weight until the failure is reached, then without rest, do another series, also up to failure, but this time with slightly lower weight. The load should be reduced to 10%.

Negative repetitions

This is a technique focused on the eccentric phase of the movement, which is when the muscle relaxes. Emphasis is placed on the eccentric part of the movement that continues to be practiced by the athlete. You will need a helper for the concentric portion of the movement. The exercise is performed to concentric failure and you will need a little help to continue to carry it until the end. With some help from your partner, the supported load can be greater and eccentric repetitions are made more slowly in order to create tension. The purpose of this method is the increased load on the eccentric phase, which promotes a great internal friction of muscle fibers. Through the eccentric repetitions there is also a greater retention of blood out of the muscle and when they relax there is a slow and continuous entry of blood, which encourage the growth of muscle tissue.