In the gym it is essential to vary the stimuli. Learn to use advanced bodybuilding techniques
In advanced bodybuilding techniques, or any other mode, as the name suggests, is not suitable for beginners. However, if you have been going to the gym for a while, dedicating yourself to training and dieting, perhaps a new stimulus can accelerate the achievement of your goals.
When an untrained person enters the gym and receives proper guidance, rapid physical development is common. After the adaptation period, muscle mass increases, fat decreases, and the individual is thrilled with all of this. However, after some time, evolution tends to stagnate. This happens because your body has already got used to a certain type of training and has entered the so-called comfort zone.
To overcome this stagnation it is necessary to generate new training stimuli. And this is where advanced bodybuilding techniques come into play. For this reason, with the help of the coach and sports consultant, Leandro Twin, we have separated four methods that can accelerate the gain of muscle mass in the gym. Watch:
1 – Biset. “In the bi-set technique we do two exercises in the same group, without intervals. For example: I do a bench press with as much weight as possible and, without rest, I do an incline bench – even with as much weight as possible. I stop, rest, give or take a minute or two, and then tell a series of bi-sets “, explains Twin.
2 – Pre-exhaustion. “Many people miss the shoulder or triceps before the chest on the bench press, this is bad if you have to improve your chest. For this, you can do the advanced technique of pre-exhaustion: you will tire the chest with the peck deck and when entering in the bench press we tend to use a lower weight, but with the chest already tired it will be much more recruited than the triceps and the shoulder “, he adds.
3 – GVT (German volume training). After choosing the exercise, “we do 10 sets of 10 repetitions. Here another adaptation is needed, we will not do 10 repetitions and we will stop, we will do all 10 sets to complete the failure. Too far from 10 repetitions, that is, do it under 8 or above 12, we adjust the load so that there is a sag close to 8 to 12 movements, “explains the coach.
4 – Drop-set. When you have finished the last set, immediately reduce the weight by 10% to 20% and return to restless exercise. “This will count as another set in the drop-set. We usually perform two to four sets in the drop-set. So, reduce from 10% to 20% and go as far as possible, reduce another 10% or 20% and go back as far as you can. The number of reps doesn’t matter. You just have to exhaust yourself before doing a new load readjustment for the next dropped set, “exemplifies the physical educator.
“I like to work with my students always putting an advanced training technique per muscle group. You don’t have to use the same technique for everyone, you can mix”, concludes Twin.
Source: Sports life
Source: Terra
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