Sets & Technics

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    Pyramid Training for BodybuildingWhen you are training in the gym it is important to lay a good ground work. Pyramid workout sets will bevery helpful: they will warm up certain muscle groups and joints and at the same time they will trainsupporting muscles.

    Pyramid training means that you should start exercising at the base and work your way to the top. This type

    of workout is known as one of the safest.

    The example of the bench press exercise:Set 1 135 x 12 repsSet 2 150 x 10 repsSet 3 165 x 8 repsSet 4 180 x 6 repsSet 5 195 x 4 repsSet 6 210 x 2 reps

    The technique of the pyramid training has been used for many years and it still remains very popular and isknown as the most effective way to train bench press. The above example of bench press is only one of thenumerous ways of the pyramid training. owever the basic principle of all pyramid workouts should be thesame. !ou should start with a light warm up" then you should do increasingly heavier sub#maximal effortlead#in sets up to a $%%& set. 'f you manage to perform this set you can add five pounds and do one more

    repetition of high intense exercises.

    (ue to pyramid training your muscles will be properly overloaded and worked very effectively. This techniqueis very useful for the beginners because it is basic. owever you are able to involve pyramid training into allworkout routines even if you have been lifting weights before that.

    The main principle of the pyramid training is to use more weight in order to make your muscles stronger. Thestronger you become the more weight you can lift. The weight should be increased each week and you need toperform one repetition for that exercise. !ou must use a spotter and warm up properly before the exercise.

    With the help of the pyramid training the beginners can learn how to use bodybuilding equipment andweights effectively. This personal weight lifting program can help you achieve all your goals in weight lifting.

    Bodybuilding Techniques

    Copyright Andy Fairclough

    Though by no means all of the bodybuilding techniques out there, this article covers the techniques that havethe best results. Negatives, drop sets, pyramids, giant sets, twenty-ones, partial reps, forced reps, and superare the techniques we will consider. You can use one or two of these for each muscle in a given workout, andvary which ones you choose depending on the day.

    These all are nice ways to end exercises for a particular muscle group, so you could add whichever ones youfelt were appropriate to your standard workout. for example, if you were working your chest and triceps you

    could throw in a pyramid set for your triceps one day and some negatives the next time you work out. Thisvariety will not allow your muscles to adapt to your workout and thus you will prevent stagnation.

    Negatives- Negatives are an extremely effective way to add sie and strength. They are so effectivebecause they stimulate muscle fibers that normally aren!t worked. To perform a negative you need a weightthat is more than you can lift up. You start at what is normally the end of the rep and slowly lower the weight."f you choose the right poundage, you will be able to hold the weight in place for a few seconds, and then youshould be unable to resists its decline.

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    There are two ways to have a weight heavier than you can lift. The first is #ust to grab it off the rack, have aspotter set you up, and go at it. The second is to perform some reps to absolute failure, and then have yourspotter put up the weight so you can lower it for the negative. $e recommend the second technique. %oth,though, are great ways to stimulate your muscles. &lso note you may feel sore not one but two days afterperforming negatives' this is normal and even has a name( )*+, or delayed onset muscle soreness.

    Drop sets These are a nice way to finish up a workout for a particular muscle, and they will give yourmuscles a pumped up feeling. )rop sets are easy enough to do' you start an exercise with a high weight youcan only do once or twice. )o as many reps as you can, then you have a partner strip off or /0 poundsquickly and again, do as many reps as you can. "f you do it right you will end up using pounds and barelyable to lift it.

    )rop sets can be performed using free weights or a machine, but using a machine is probably easier.1yramids are similar to drop sets except if you start out doing high reps with low weight. Then, you addweight until you cant do a single rep, and finally you move back down the pyramid by stripping the weightexactly as you would in a drop set.

    Giant Sets- a workout in themselves for one muscle group. For every muscle except your

    back you could get away with doing only a giant set as the workout for that muscle. This

    is because a giant set is essentially three exercises performed successively for a particularmuscle. The best way to illustrate a giant set is by example: If you were to work out your

    biceps using a giant set you would first choose three of your favorite bicep exercises.

    Figure out what weights you can do for each of them and then subtract about five poundsfrom each. Then arrange the exercises in the order such that you lift the most weight first

    and the least weight last.

    So for biceps if you chose barbell curls reverse curls and hammer curls as your exercises

    and you could do !" reps of #"lbs. for barbell curls !" reps of $"lbs. for reverse curls and!" reps of %"lbs. for hammer curls then you would do them in this order: barbell curls

    hammer curls and reverse curls. &erform the three exercises one after another with no rest

    in between and then give yourself a '-$ minute break afterwards. !" reps for eachexercise works best. (fter your '-$ minutes rest perform another giant set.

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    Twenty-ones- a techni)ue used to work every part of a muscle rather than *ust one range

    like the middle range. The full range of a rep is from a fully extended position to a fullycontracted position. +sing the bicep curl as an example the low range of the rep would be

    having your arm fully extended and your elbow locked straight while the high range

    would be with your bicep fully contracted and your hand as close to your shoulder aspossible. If you are doing a regular curl any weight you choose will not be enough to

    stimulate your biceps whole range. For example if you choose #" pounds and you can do

    !' reps by the end of the !' reps you will too tired to continue. ,owever you know thatif you had to lift the weight only slightly maybe you start resting off your leg and lift it a

    few inches or if you started with the weight almost all the way up and had to lift it up to

    your chest you could have.

    This means your bicep was fatigued in its middle range but not in its upper and lower ranges. This is wheretwenty-ones come in. To perform twenty-ones you do 2 reps in the low range, 2 reps in the middle range, and2 reps in the upper range. o if you were doing bicep curls you would start fully extended, then do 2 repswhere you came up 30 degrees 4or a couple inches5, then do 2 reps in the midrange from 30 degrees toabout 60 degrees, and finally do 2 reps from 60 degrees to the point where the bar is touching your chest.

    7eep repeating until you cant do any reps in &NY range. o, if you couldn!t do any in the bottom or middleranges but could in the upper range, keep going until absolute failure.

    Partial reps- are an exercise in one particular range of a muscle. /aybe you feel that you

    want to build a particular part of a muscle or work on weakness in a certain range. To beat

    a dead horse let0s use the biceps as an example. +sually people do various types of curlsfor the biceps and work primarily the middle range. This builds general thickness in the

    bicep but neglects the bottom especially. 1hen you see a really built bicep it has thickness

    right next to the inner part of the elbow plus its farther down from the sleeve of your tee-shirt2

    To build this thickness you would want to perform partial reps from a fully extendedposition to where you lifted the weight about $" degrees. 3n a side note a particularly

    effective exercise for the bottom range of the bicep is a decline bench curl where youangle the seat of a bench so you sit back '" or '" degrees and perform dumbbell curls

    from a fully extended position. &artial reps are essential when you feel that you have

    pretty good muscularity but you really want to add thickness and definition to all parts ofthe muscle.

    Forced reps4 Forced reps like negatives are a way to completely tire out your muscle

    fibers. Its probably a good idea to save these for the last exercise of a muscle. 5ou need a

    partner to do forced reps but the rest is cake. &erform your set as you normally would but

    when you can0t go on have your partner start to assist you. 6eep performing reps withyour partner0s assistance until the partner is lifting all of the weight. /ake sure than your

    partner is providing enough support where you are lifting the most weight you can whilethe weight is still moving. So if the weight is going too fast you know the partner is

    helping too much and if the weight is too slow the partner is not helping enough or you

    need to push harder.

    Super Sets- 7ast but not least we come to super sets. 7ike giant sets super sets are a

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    group of exercises performed without rest in between them. ,owever super sets will work

    two separate muscle groups. 1hen you perform a super set choose two muscles that

    oppose each other. ( good example is a super set using biceps and triceps which areopposing muscle groups. Two or three exercises is standard so either one exercise for

    each muscle or two for one muscle and one for the other. ( common super set for thebiceps and triceps would be as follows: first skull !" reps of skull crushers followed by

    bicep curls most people can use the same bar they used for the skull crushers andfinished with triceps pushdowns on a machine. 8o this with no rest between sets and '-$

    minutes of rest after the super set.

    7abrada 9harles &oli)uin and more.

    SUPER SET :-

    For our purposes here, a superset is the completion of consecutive sets

    without a rest. Supersets can be consecutive exercises for the same

    muscle, opposing muscles, or 2 completely unrelated muscle groups.

    When performing supersets for opposing or unrelated muscle groups,

    there is an opportunity for one muscle to recover while another is

    worked, therefore allowing a heavy weight to be used for both exercises.

    Because minimal rest is prescribed, try to arrange for exercises that can

    be performed within a close proximity of one another (i.e. a flat DB press

    and a single-arm DB row). Training opposing muscle groups in thismanner ensures the development of balanced muscular strength. You

    can design an entire workout using multiple supersets OR you can add a

    superset at any point in the workout (i.e. such as the transition from

    chest to back).

    An example of 2 opposing muscle groups are the chest & back. Pick a back

    exercise that pulls the arms into the torso (a row) and balance that with an

    exercise that pushes away from the torso (flat DB press). You can also use

    supersets for the anterior and posterior heads of the deltoids (shoulders)

    which somewhat oppose one another. An example exercise combination

    would be a front DB raise followed by a bent-over DB raise. Muscles of

    shoulder extension (lats) can be supersetted with the antagonistic shoulder

    flexors (deltoids) using a pulldown-shoulder press combination. And finally, for

    the ultimate arm superset, choose one triceps exercise and follow it with an

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    exercise for your biceps.

    Supersets can also be performed using 2 successive exercises for the same

    body part. This has been referred to as "pre-exhaustion", where an isolation

    exercise is performed for a muscle group (i.e. a DB fly for the chest) followedby a compound exercise for the same muscle group (i.e. a bench press). The

    second exercise will be performed using a lighter weight than is normally used

    because the muscle group will have been previously fatigued. A second

    superset method for the same muscle group is referred to as "drop-setting". In

    this technique, a set of an exercise is performed to failure at which time the

    trainee reduces the weight and performs subsequent repetitions with the

    lighter weight.

    Related Article:Shock Your Muscles to Stimulate New Growth

    ****A note on "drop-sets" and "muscle pumps"...

    If the development ofmaximalstrength OR size is your goal, these techniques

    are not mandatory for success. Let me explain:

    First, a muscle "pump" is simply the result of blood and tissue fluid being

    forced into the muscle from the surrounding vessels and then accumulatingwithin the muscle. While an increased blood flow to the area is beneficial, the

    pump lasts only for a short time (30-60 minutes). Unfortunately, this is too

    short of a time period to result in any significant physiological changes to the

    muscle, as growth and repair occur over a 24 to 48 hour (or more) time period

    following exercise. Therefore, we should not focus our training time on

    achieving this "pump", although with training of the proper intensity, it will

    occur regardless. A muscle "pump" is desired or most individuals feel as if the

    workout has been poor, however the lack of a muscle pump does not indicate

    a poor training session. It is much more important to train at a proper intensityand with proper technique as these variables are most important for success.

    The "drop-set" method will not be effective if the training goal is maximal size

    and strength. While decreasing the weight to allow for more repetitions may

    provide a "burning" sensation within the muscle, the actual stimulus on the

    muscle fibers will be much less in comparison to a "regular" set (performed

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    after a sufficient recovery interval). Most physiologist agree that muscle

    appears to grow in response to a stress of sufficient intensity and duration.

    Therefore, by sticking to heavier weights and adequate rest intervals, the

    trainee can apply a greater stress in comparison to the "drop-sets" technique.

    The lighter weights used in a superset probably do not optimally stimulate themuscle at the level necessary to produce growth and strength adaptations in

    the muscle fibers.

    Finally, the use of "drop-sets" may be detrimental in the effects that this

    technique has on energy reserves. The "drop-set" technique may rob the

    trainee of valuable energy that would be better spent in the performance of a

    regular set (a set at a higher intensity). Secondly, the "drop-set" technique may

    require additional calories to fuel the contractions, and this may then require a

    greater caloric intake on the part of the trainee in order to gain muscle mass.

    Therefore, the drop-set method does not appear optimal for strength and size

    acquisition. You are best off to keep your training techniques plain and simple

    (heavy weights, moderate repetitions), unless a plateau in performance

    suggests otherwise. Overcoming a plateau may require more advanced

    techniques and program design that should be based solely on the individual,

    not through general recommendations.

    SUPERSETS: THE GOOD & THE BAD

    What are compound exercises and what is

    superset? a body building question?

    i have these )uestions also can i set my arms means bicep like arnold schwarenegger;

    tell me those exercises which arnold did; did the arnold have wirad or his bicep isgenetically his peak is on the long head and fantastic our bicep in armpit side why;

    Best Answer - Chosen by Voters

    compound exercises utilie muscles across two *oints isolation exercises only utilie

    muscles across one *oint. examples are below:

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    9ompound : s)uat

    Isolation : leg extension

    9ompound : dip

    Isolation : triceps extension

    9ompound : bench press

    Isolation : fly

    < a super set is when you perform ' exercises for the same body part back-'-back. for

    instance you could perform a set of s)uats or leg press then go immediately to the leg

    extension and perform a set.

    Supersets What They re! Why They Wor"! and Se#eral $nique %ariations &ou'an Try (n &our )ext Wor"out

    *y )ic" )ilsson

    The Superset is an excellent intensity technique not only

    +or +at loss but +ormusclebuilding as well, Find out what

    ma"es Supersets so super

    The Superset is a very simple concept=basically you *ust do two exercises back-to-backwith no rest inbetween2 ( )uick example of this is doing a barbell curl then going directly

    into a cable curl.

    Sound simple; It definitely is. >ut there are many different combinations and ways to use

    the Superset to make it an incredibly powerful training techni)ue.

    >efore I get into specific combinations you need to know what generally speakingmakes a Superset more effective than two regular sets done with rest inbetween. There

    are three ma*or reasons why Supersets are so effective for training and there are many

    more specific reasons that apply only to specific Superset types:

    !. Supersets increase 7actic (cid production which helps boost ?rowth ,ormone ?,

    levels in the body. The body responds to the reduced p, increased acidity in the bodyfrom the production of 7actic (cid by secreting ?,. ?, is a powerful fat loss and

    muscle building hormone.

    '. Supersets are time-efficient. >y doing sets back-to-back you reduce your total workout

    time while still doing the same amount of total work. If you0re in a hurry in your

    workout Supersets can get you out of the gym faster.

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    $. 8ifferent Superset combinations can help increase muscle fiber activation. @ssentially

    this means you can use specific exercise combinations to increase the intensity of work

    on a specific muscle helping to develop it faster.

    (s I mentioned above there are many different types of Supersets that fall under the

    Superset umbrella. I will go through these different types telling you exactly why they0reso effective and giving examples of each that you can take to the gym and try out for

    yourself2

    6eep in mind when you0re doing these they are intensity techni)ues and should not be

    used every day. 5our body needs a chance to recover and using these techni)ues too often

    can hamper recovery. /y suggestion would be to do workout supersets no more thanonce a week for any particular bodypart.

    ., The Single *odypart Superset

    This is the typical type of Superset where you use two different exercises for the samebodypart. (n example of this doing a pulldown for the back then immediately doing a

    seated cable row for the back.

    The benefit of this is to hit somewhat different fibers of the muscle from different angles

    but without giving the bodypart time to recover from the first exercise. This forces the

    bodypart to work that much harder to complete the second exercise.

    It0s a powerful increase in intensity and one that can dramatically ramp up muscledevelopment.

    ,ere are some examples for other bodyparts:

    9hest:

    flat barbell bench press A incline dumbell press

    incline flyes A flat dumbell bench presscable crossovers A push-ups

    Thighs:

    s)uats A leg extensions

    leg press A lunges

    Shoulders:side lateral raises A rear lateral raises

    dumbell shoulder press A barbell shoulder press

    /, ntagonistic Supersets

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    Instead of doing two sets in a row for the same muscle you will do two sets for directly

    opposing antagonistic muscle groups. (n example of this is doing a bicep exercise then

    a tricep exercise.

    (ntagonistic Supersets are excellent for allowing you to compress workout time while

    maintaining high strength levels. 1hen you work an opposing muscle group directly afterthe original muscle studies have shown that the nervous system activation can actually

    IB9C@(S@ strength in the second muscle group when you work it.

    ,ere are some examples of (ntagonistic Supersets:

    9hest D >ack

    flat barbell bench press A bent-over barbell rows

    >iceps D Triceps

    barbell curls A close grip bench press

    Euadriceps D ,amstrings

    leg extensions A leg curls

    The shoulders don0t technically have any direct antagonist muscle groups but you can

    work with the specific shoulder exercise movements to do the opposite movement. Forexample you can do dumbell shoulder press then go directly into pulldowns for the back.

    5ou can also do rear delt lateral then dumbell flyes.

    The antagonist muscle to the two ma*or calf musclesis called the tibialis anterior. It0s a

    small and relatively weak muscle compared to the ma*or calf muscles the gastrocnemius

    and the soleus and not particularly useful for doing Supersets with.

    0, Pre-1xhaust Supersets

    This type of Superset focuses on first utiliing an isolation single *oint movement to

    pre-exhaustG the target muscle group before doing a compound multi-*oint movementto allow the secondary mover muscles to push the target muscle harder.

    In @nglish that means you start with an exercise that works *ust the target muscle such

    as a dumbell flye. 1hen you0re done you use an exercise that works the target muscle

    with help from other muscles e.g. the bench press.

    The net result is that you first exhaust the pecs with the flyes. 1hen you move to thebench press the pecs get help from the triceps and shoulders to help keep moving the

    weight pushing the pecs much harder than they would normally have to work when

    doing the bench press.

    The result of this is much faster muscle development2

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    ,ere are some other examples of &re-@xhaust Supersets:

    Shoulders:

    dumbell side lateral raises A dumbell shoulder press

    Triceps:pushdowns A dips bench or parallel bar

    Thighs:

    leg extensions A s)uats

    >iceps:barbell curls A close grip pulldowns with the torso vertical

    2, Giant Sets

    The ?iant Set is another very simple concept. Instead of doing *ust two sets for aSuperset you do three or more sets in a row for that bodypart using different exercises2

    ?iant Sets are generally done *ust targeting a single bodypart. They are very intense andshouldn0t be used too often. The goal with the ?iant Set is to really shock the muscles

    forcing the body to activate many more muscle fibers than it normally would to perform

    these exercises.

    In fact you can even use the same exercise twice in a ?iant Set to really shock yourmuscles2

    ,ere are some examples of ?iant Sets:

    9hest:

    incline barbell bench press A flat bench press A decline bench press

    >ack:chin-ups A wide-grip pulldowns A seated cable rows A hyperextensions

    Thighs:

    s)uats A leg extensions A leg press

    ,amstrings here0s a case where you can use the same exercise twicein the ?iant set:

    leg curls A stiff-legged-deadlifts A leg curls

    Some ?iant Set combinations are not as practical however. For example if you do a

    ?iant Set for back you may not have the back strength or grip strength to finish withchin-ups.

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    3, (n-Set Supersets

    This is a uni)ue type of Superset where you basically mesh two different exercises into a

    single set. There are a number of very effective variations of this that are @HTC@/@75challenging including one of my very favorite techni)ues for building powerful triceps.

    In a nutshell you will do one rep of one exercise then one rep of a different exercise

    alternating reps until you can no longer do any reps of the weaker exercise. (t that point

    you finish with as many reps as you can do of the stronger exercise. It0s a very intensetechni)ue2

    This type of Superset maximies training intensity and allows you to work several

    different aspects of the muscle at the same time dramatically increasing workout

    efficiency.

    ,ere are some examples of the In-Set Superset:

    9hest:

    dumbell flyes A dumbell bench press

    >ack:

    barbell rows A deadlifts

    >iceps:regular dumbell curls A hammer curls

    /y (ll-Time Favorite For Triceps:

    lying barbell extensions A close grip bench press

    Finish by doing as many close grip bench presses as you can2

    *4)$S

    ( +ni)ue $->odypart 9ombination 4 >iceps Shoulders then Triceps:

    Start with one dumbell at a time the first time you try this. The coordination can be tricky.

    The weight you use for each of the three exercises is similar enough to make this a very

    effective and timesaving combination.

    >egin with a regular dumbell curl. (t the top of the curl you then perform an (rnold

    &ress for your shoulder where you start with the dumbell in front of you in a top-of-curl

    position then swing your elbow out to the side as you press up 4 your hand ends up

    facing forward. (t the top of the press immediately go into an overhead dumbellextension.

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    Ceverse the order to bring the dumbell back down to the start position: extend the arm to

    the top of the tricep extension perform the lowering phase of the (rnold &ress to the top

    of the curl position then lower the weight doing the down-phase of the curl.

    1hen you are comfortable with the execution you can move to doing both dumbells are

    the same time. For an extra challenge and test of your skill and coordination or simplyfor your friends to have a good laugh try doing this exercise reverse-alternating.

    1hat that means is while you are curling up your right dumbell you are performing anoverhead tricep extension with the left dumbell. Then as you do an upwards (rnold &ress

    with the right dumbell you are doing the lowering phase of the (rnold &ress with the left

    dumbell. Then as you are doing the lowering phase of the 3verhead Tricep @xtensionwith the right you are lowering the curl with the left.

    1hen it comes right down to it Supersets are a @C5 effective training techni)ue. ?ive

    one of these Superset methods a try in your next workout. 5ou0ll be amaed at how

    powerfully they crank up the intensity of your training2

    Pyramid workout Program :-

    81yramid8 workouts come in a variety of flavors, but they all share one feature--they will help you to put on muscle sie and strength faster than you thoughtpossible. %odybuilders, athletes and recreation weight trainers have been usingpyramid loading schemes for decades, and they continue to retain popularitybecause of their simplicity and effectiveness. "f you are looking to liven up your

    old routine with a pyramid plan, you have come to the right place.

    Pyramid Loading

    /. 9anilla pyramid loading schemes revolve around one basic principle--witheach additional set, the expected repetitions are decreased as the weight issimultaneously increased. Through this, you reap the benefits of both lighter,high-repetition training and heavier, low-repetition training in the sameworkout. 1yramid loading can be performed with any exercise. "t requires adelicate balance between limiting higher-repetition work 4so you are not

    fatigued for your heavier sets5 and ramping weight up slowly enough to giveyour nervous system time to 8wake up8 and be ready to handle big weights.

    $hile individuals will differ, a sound set of recommendations for pyramidloading are as follows(

    et /( 1erform /0 repetitions with 20 percent of your /:+ 4one-repmaximum5.

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    et ;( 1erform < repetitions with 2 percent of your /:+.et 3( 1erform 6 repetitions with 0 percent of your /:+.

    :everse pyramid loading is also an option. $ith reverse pyramid loading,

    move from the heaviest set to the lightest, as opposed to moving from thelightest to the heaviest.

    Double Pyramid

    ;. & double pyramid is a pyramid loading scheme placed within another. Toperform a double pyramid, the trainee begins by starting with lighter weightand higher reps, moving toward heavier weight and lower reps. ?nlike asingle pyramid, which would stop at this point, the double pyramid continuesonward, once more reducing the weight and increasing repetitions over aperiod of one or two more sets. The advantage to a double pyramid is inincreased activation of the nervous system, as the final, 8lighter8 sets

    following the heavy lifts will feel that much lighter in comparison, allowing youto work additional muscle fibers.

    & sample double pyramid would be as follows(

    et /( 1erform /; repetitions with 6 percent of your /:+ 4one-repmaximum5.et ;( 1erform 6 repetitions with 0 percent of your /:+.et =( 1erform 6 repetitions with

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    Now that you know a little about the various types of pyramid loadingschemes available and have seen examples of how to structure them intoyour workout, why not select one for your next training cycleA You willcertainly be glad you did.

    dybuilding is a good idea. (s it includeslthy diet well-balanced foods physical

    rcises it will certainly improve your shape

    d health. 1hat can be better to have a greatearance and en*oy good health;

    u have a great opportunity to enlarge your

    d of knowledge on bodybuilding learn

    re about nutrition supplements andrcises for bodybuilders including men and

    men. >eginners of this area will find useful

    for starting.

    Pyramid Training for BodybuildingWhen you are training in the gym it is important to lay a good ground work. Pyramid wsets will be very helpful: they will warm up certain muscle groups and joints and at thetime they will train supporting muscles.

    Pyramid training means that you should start exercising at the base and work your waytop. This type of workout is known as one of the safest.

    The example of the bench press exercise:Set 1 135 x 12 reps

    Set 2 150 x 10 repsSet 3 165 x 8 repsSet 4 180 x 6 repsSet 5 195 x 4 repsSet 6 210 x 2 reps

    The technique of the pyramid training has been used for many years and it still remainpopular and is known as the most effective way to train bench press. The above exampbench press is only one of the numerous ways of the pyramid training. owever the baprinciple of all pyramid workouts should be the same. !ou should start with a light warthen you should do increasingly heavier sub#maximal effort lead#in sets up to a $%%& syou manage to perform this set you can add five pounds and do one more repetition ofintense exercises.

    (ue to pyramid training your muscles will be properly overloaded and worked very

    effectively. This technique is very useful for the beginners because it is basic. owever able to involve pyramid training into all workout routines even if you have been lifting before that.

    The main principle of the pyramid training is to use more weight in order to make yourmuscles stronger. The stronger you become the more weight you can lift. The weight shbe increased each week and you need to perform one repetition for that exercise. !ou muse a spotter and warm up properly before the exercise.

    With the help of the pyramid training the beginners can learn how to use bodybuildingequipment and weights effectively. This personal weight lifting program can help you aall your goals in weight lifting.

    dybuilding is a good idea. (s it includes

    lthy diet well-balanced foods physicalrcises it will certainly improve your shape

    d health. 1hat can be better to have a great

    earance and en*oy good health;u have a great opportunity to enlarge your

    d of knowledge on bodybuilding learn

    Pyramid Training for Bodybuilding

    How to create this personal program?1 Set your perso!a" goa"

    2 #etermi!e your weig$ts a!d repetitio!s: a% i& you wa!t to 'ui"d mus("e mass you !eed to use $ig$ weig$ts a!d "owrepetitio!s '% &or mus("e to!i!g you s$ou"d use "ow weig$ts a!d $ig$ repetitio!s

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    re about nutrition supplements and

    rcises for bodybuilders including men and

    men. >eginners of this area will find useful for starting.

    3 )ou s$ou"d experime!t wit$ t$is program i! order to &i!d out i& it (a! $eyou a($ie*e a"" your goa"s

    Pyramid training makes your muscles work intensely to true fatigue. The more intensemuscles are worked the better results will be achieved. (uring your training you may fe

    some muscle soreness. )ut it is normal. (uring your strength training your muscles mamicro#tears. )ut when they recover* they become stronger.

    't has been proved that pyramid workouts are the most effective and the safest way to bmuscle mass and strength.

    The benefits of the reversed pyramid training(uring the pyramid training you won+t be able to do a lot of exercises in each workout. pyramid system requires a lot of energy which means that you will have lack of intensitduring your training because there+s an inverse relationship between training volume aintensity. ,lso you will have to spend a lot of energy after your exercise in order to recu)odybuilders may suffer from overtraining due to the pyramid training because their bwon+t be able to recover from the intense work.

    -everse pyramid training turns around the traditional muscle building technique. To a

    great resu"ts &or t$e s$ort period o& time it is !e(essary:1-educe the time of your workouts in order to make it more effective and successful.

    2Try to have proper recovery and performance nutrition and take supplements.

    3!ou need to train very hard but not long.

    -everse pyramid training is beneficial for people with different fitness level: the beginnintermediate or advanced individual. The main aim of the reverse pyramid training is tlean muscles or tone your body for the short period of time. -everse pyramid training hbeen used for over / years.

    owever you shouldn+t begin your training with reverse pyramiding because it may cauinjury from improper warm up. 'n other cases this training program can be used at anyduring your workout.

    Sample

    *odybuilding 5outines

    Your routines are probably the most glamorous part of a weight training regimen.

    They are the running-backs of the offense, the ones who take the credit for the holes

    created by the offensive line and rack up the stats. Behind a great offensive line, a

    decent running-back can appear great.

    The point:Don't give all the credit

    for your successes or all the blamefor your failures to your bodybuilding

    routines. They are ust one part of your weight training program. !erfectbodybuilding routines don't e"ist. Don't spend an e"orbitant amount of time

    searching for them.

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    There e"ists an infinite number of bodybuilding routines that have been put together,

    tried by someone and are now published somewhere. #ome are good, some are not

    so good. $ost all will give you gains if you give them a chance, combine them with

    an good diet, get your rest, etc. %n other words, give them a good offensive line and

    they will let you run.

    On this page...

    hen !tarting eight Training...

    "d#ustments...

    $esources...

    Pre%Program $outines

    o &outine ()conditioning the muscles*

    !ingle !et $outines

    o &outine +)basic %T*

    o &outine )%T with higher and lower reps*o &outine )+ different weekly full body workouts*

    &ultiple !et $outines

    o &outine /)lower volume multiple set*

    o &outine 0)higher volume multiple set*

    o &outine 1)cumulative fatigue training*

    'ntensity Builder $outines

    o &outine 2)basic pyramid*

    o &outine 3)one of my personal favorites*

    o &outine (4)low volume, heavy weights*

    When Starting Weight Training,,,

    5hen first starting out, it is a good idea to pick your bodybuilding routines from the

    many that are out there. The ones % have on this page above aren't necessarily any

    better than any others. Don't ust pick your routines at random, do so with some

    sound reasoning. 6ook at the routine and analy7e it. Does it give you ade8uate rest

    or is it clearly going to lead to overtraining9 %s it focused on compound e"ercises or

    is it more of a toning routine9

    &un through the Bodybuilding Tips :hecklist !age. $ake sure the routine takes intoaccount most of these factors. The more things you do right, the more your gain

    weight fast goal is likely to be reali7ed.

    ;ven better when first starting out, or if you are e"perienced but stuck in a rut of

    slowed gains, is to get yourself a guru. oe.=

    http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#when%23whenhttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#adjustments%23adjustmentshttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#resources%23resourceshttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#pre%23prehttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#pre%23prehttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#1%231http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#single%23singlehttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#2%232http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#3%233http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#4%234http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#multiple%23multiplehttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#5%235http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#6%236http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#7%237http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#Intensity%23Intensityhttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#8%238http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#9%239http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#10%2310http://www.gain-weight-muscle-fast.com/bodybuilding-tips.htmlhttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#when%23whenhttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#adjustments%23adjustmentshttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#resources%23resourceshttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#pre%23prehttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#1%231http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#single%23singlehttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#2%232http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#3%233http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#4%234http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#multiple%23multiplehttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#5%235http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#6%236http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#7%237http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#Intensity%23Intensityhttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#8%238http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#9%239http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#10%2310http://www.gain-weight-muscle-fast.com/bodybuilding-tips.html
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    % highly recommend you consider one of the top-rated programs on the reviews

    page. %t is through the faithful following of a complete and sound bodybuilding

    program that the big gains come.

    d6ustments,,,

    5hen you become more e"perienced at weight training, when your tracking has

    some historical data )Tracking, Tracking Tracking, don't forget your Bodybuilding

    Tracking !rogram*, you will want to start making adustments to your bodybuilding

    routines based on what has been proven to work for you. Do your hams respond to

    higher reps9 Do you need more concentration on your calves than routine =?= allows

    for9

    5ith a good tracking program, you will have the answers for these types of 8uestions

    and be able to make intelligent adustments that will keep your gains coming at a

    fast pace. @nly with a good tracking program will you become an advanced levelbodybuilder.

    Antil your tracking program has sufficient data, you'll have to e"periment a little. The

    bodybuilding routines on this page are somewhat tailored to myself, based on my

    muscle fiber make-up and what my tracking has shown works for me in terms of

    tempo and methods.

    5hen looking at a routine, reali7e it is not engraved in stone. ?ll parts are

    changeable to fit your wants and needs.

    5esources,,,

    @ther pages on this site can be helpful for understanding the terminology and

    concepts that these sample bodybuilding routines are based on. The e"ercise pages

    are linked within the individual routines.

    #pecific !ages related to putting together a productive routine include...

    ?de8uate &est to ?void@vertraining

    5arm-Ap #ets5orkout &outines

    $ethods

    5eight Training Tempo#plits for Bodybuilding

    5orkouts5eight Training &outine

    :hanges

    #ome #ample &outines

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    #ean Calewany's #houlder &outine

    Tom enuto's ?rm &outines

    Pre-ProgramBodybuilding Routines

    !ample Bodybuilding $outines ()

    Basic $outine *oal - !re-!rogram, conditioning the muscles for what is to come$outine &ethods- $ultiple #ets!plits- day splitTempo- (E4E(, + minute rest intervals

    +omments - These are short workouts and should be completed in less than 4

    minutes each. Do this or a similar bodybuilding routine )maybe a single-set routinewith light sets would be good* for two or three weeks before moving on to heavier

    weight lifting. This is designed to wake-up the muscles from all the inactivity you'vemade them endure. Don't be surprised if you see big gains with this as your body willbe ready to go and likely start with a bang.

    or,out )Pecs- elts- Triceps

    Bench !ress- + warm-up sets F +"(+

    $ilitary !ress- + warm-up sets F +"(+

    Bench Dips- + sets to failure

    :runches- + sets to failure

    or,out /*lutes- 0uads- Hams- +alves

    6eg !resses- + warm-up sets F +"(+

    6eg :url - + warm-up sets F +"(+

    #tanding :alf &aises- + warm-up sets F +"(+

    or,out 12ats- Traps- Biceps- 3orearms

    6at-Bar !ulldowns- + warm-up sets F +"(+

    http://www.gain-weight-muscle-fast.com/big-shoulder-muscles.htmlhttp://www.gain-weight-muscle-fast.com/arm-workout-routines.htmlhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#militaryhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#militaryhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#dipshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#cruncheshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#presshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#lyinghttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#lyinghttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#lathttp://www.gain-weight-muscle-fast.com/big-shoulder-muscles.htmlhttp://www.gain-weight-muscle-fast.com/arm-workout-routines.htmlhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#militaryhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#dipshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#cruncheshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#presshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#lyinghttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#lat
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    Apright &ows- + warm-up sets F +"(+

    Barbell Biceps :urls- + warm-up sets F +"2

    Back to 6istings

    Single SetBodybuilding Routines

    !ample Bodybuilding $outines (/

    Basic $outine *oal - $uscle #i7e, #trength$outine &ethods- #ingle #ets!plits-

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    Basic $outine *oal - $uscle #i7e, #trength$outine &ethods- #ingle #ets!plits-

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    Deadlifts - + warm-up sets F ("(/

    6eg ;"tensions - + warm-up sets F ("(4

    $ilitary !ress - + warm-up sets F ("(4

    #hrugs- + warm-up sets F ("(4

    :lose-grip Bench !ress- + warm-up sets and ("(4

    #tanding :alf &aises- + warm-up sets F ("(/

    &everse Barbell Biceps :urls - + warm-up sets F ("(4

    :runches- ( set to failure

    or,out /

    #8uats - + warm-up sets F ("(/

    Bench !ress- + warm-up sets F ("(4

    #eated &ows- + warm-up sets F ("(4

    $ilitary !ress - + warm-up sets F ("(4

    Triceps !ushdowns- + warm-up sets and ("(4

    #eated :alf &aises- + warm-up sets F ("(/

    Barbell Biceps :urls - + warm-up sets F +"2

    Decline &everse :runches- ( set to failure

    Back to 6istings

    Multiple Set

    Bodybuilding Routines

    !ample Bodybuilding $outines (5

    Basic $outine *oal - $uscle #i7e, #trength$outine &ethods- $ultiple #ets

    http://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#deadlifthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#extensionhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#militaryhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#shrugshttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#shrugshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#closehttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#closehttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#bicepshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#cruncheshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#squathttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#militaryhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#tricepshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#bicepshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#declinehttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#listings%23listingshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#deadlifthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#extensionhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#militaryhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#shrugshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#closehttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#bicepshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#cruncheshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#squathttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#militaryhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#tricepshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#bicepshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#declinehttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#listings%23listings
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    !plits- day !ushE!ullE6eg #plitTempo- E4E(, + minute rest intervals

    +omments - This is on the lower side of the volume-like bodybuilding routines andcould very easily be considered a %T program with splits. ? good basic hardgainerroutine.

    or,out )Biceps- 3orearms- 2ats- Traps- "bs % 6Pull7

    !ull-ups - + sets to failure

    Dumbbell Bent-@ver &ows - + warm-up sets F +"2

    Apright &ows - + warm-up sets F +"2

    :oncentration :urls - + warm-up sets F +"2

    #hrugs - + warm-up sets F +"(+

    Decline &everse :runches- sets to failure

    or,out /*lutes- 0uads- Hams- +alves % 62egs7

    #8uats - + warm-up sets F +"2

    Deadlifts - + warm-up sets F +"2

    #traight 6eg Deadlifts- + warm-up sets F +"2

    6eg :url - + warm-up sets F +"2

    #tanding :alf &aises - + warm-up sets F +"(+

    #eated :alf &aises- + warm-up sets F +"(+

    or,out 1Pecs- elts- Triceps- "bs % 6Push7

    Bench !ress- + warm-up sets F +"2

    Bar Dips- + sets to failure

    Bench Dips- + sets to failure

    Triceps !ushdowns- + warm-up sets and +"2

    $ilitary !ress - + warm-up sets F +"2

    http://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#pullhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benthttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#uprighthttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#bicepshttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#shrugshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#declinehttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#squathttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#deadlifthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#straighthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#lyinghttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#dipshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#dipshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#tricepshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#militaryhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#pullhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benthttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#uprighthttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#bicepshttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#shrugshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#declinehttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#squathttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#deadlifthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#straighthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#lyinghttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#dipshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#dipshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#tricepshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#military
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    6ateral &aises - + warm-up sets F +"2

    :runches- sets to failure

    Back to 6istings

    !ample Bodybuilding $outines (8

    Basic $outine *oal - $uscle #i7e$outine &ethods- $ultiple #ets!plits- day splitTempo- +E4E(, + minute rest intervals

    +omments - This is a high volume routine and should be watched. %t may not makeyou a whole lot stronger but may improve your appearance and the si7e of yourmuscles through volumi7ing effects.

    or,out )Pecs- 2ats- Traps- "bs

    Bench !ress- + warm-up sets F "(+

    %ncline Bench !ress- + warm-up sets F "(+

    Bent-over &ows - + warm-up sets F "(+

    #hrugs- + warm-up sets F "(+

    :runches- "(+

    or,out /*lutes- 0uads- Hams- +alves- "bs

    Deadlifts - + warm-up sets F "(+

    #traight 6eg Deadlifts- + warm-up sets F "(+

    6unges- + warm-up sets F "(+

    #eated :alf &aises- + warm-up sets F "(+

    http://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#lateralhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#cruncheshttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#listings%23listingshttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benthttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#shrugshttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#shrugshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#cruncheshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#deadlifthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#straighthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#lungehttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seatedhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#lateralhttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#cruncheshttp://www.gain-weight-muscle-fast.com/bodybuilding-routines.html#listings%23listingshttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benchhttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#benthttp://www.gain-weight-muscle-fast.com/weight-lifting-chest-back.html#shrugshttp://www.gain-weight-muscle-fast.com/weight-lifting-arms-shoulders-abs.html#cruncheshttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#deadlifthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#straighthttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#lungehttp://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#seated
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    Decline &everse :runches- "(+

    or,out 1elts- Triceps- Biceps- 3orearms- "bs

    $ilitary !ress - + warm-up sets F "(+

    6ateral &aises - + warm-up sets F "(+

    Bench Dips- "(+

    Biceps :urls - + warm-up sets F "(+

    :runches- "(+

    Back to 6istings

    !ample Bodybuilding $outines (9

    Basic $outine *oal - :hange of !ace, $uscle #i7e

    $outine &ethods- :umulative

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    or,out /*lutes- 0uads- Hams- +alves- "bs

    #8uats - + warm-up sets F 1"1

    #tanding :alf &aises- + warm-up sets F 1"1

    %ncline Twisting #it-ups- 1"1 )or seven sets of an appropriate number for you*

    or,out 12ats- Traps- Biceps- 3orearms

    6at-bar !ulldowns- + warm-up sets F 1"1

    Bent-over &ows- + warm-up sets F 1"1

    Apright &ows - + warm-up sets F 1"1

    Barbell Biceps :urls - + warm-up sets F 1"1

    Back to 6istings

    Intensity Builder

    Bodybuilding Routines

    !ample Bodybuilding $outines (

    Basic $outine *oal - #trength, $uscle #i7e$outine &ethods-

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    6eg :url!uperset- ("(4

    :runches- sets to failure

    or,out /Pecs- Traps- 2ats- elts- Triceps

    Bench !ress- + warm-up sets F ("(4, ("1, (" Dumbbell !ullovers!uperset- ("(4

    Bench Dips - + sets to failure

    $ilitary !ress - ( warm-up set F +"1

    !ull-ups - + sets to failure

    Apright &ows - ( warm-up set F +"1

    or,out 1+alves- Biceps- 3orearms- "bs

    #tanding :alf &aises- + warm-up sets F +"(/

    Dumbell :urls - + warm-up sets F ("(4, ("1, (" &everse :urls!uperset- ("(4

    5rist :urls- ( warm-up set F +"(4

    :runches- sets to failure

    Back to 6istings

    !ample Bodybuilding $outines (;

    Basic $outine *oal - #trength, $uscle #i7e$outine &ethods- $ultiple #ets, #ingle-sets, &everse !yramid, Breathing !ets,&ultiple !upersets, Burn%out !ets!plits-

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    feel it.

    or,out )

    #8uats - + warm-up sets F Breathing #et ("+4

    Bench !ress- + warm-up sets F ("+, ("/, ("2 Burnout !et - ("(/

    !ull-ups - ( set to failure #eated &ows!uperset- ("(/

    Dumbbell Biceps :urls - + warm-up sets F "2 &everse rip Barbell Biceps :url &ultiple !upersets - "2

    :runches- + sets to failure

    Decline &everse :runches &ultiple !upersets - + sets to failure

    Back to 6istings

    !ample Bodybuilding $outines ()385>+I78@CS

    !$ to '" reps L Strength and endurance gains - less hypertrophy.

    ?ains in strength are best had in the lower rep ranges - which is what powerlifters use -

    and the best muscle sie gains are to be had in the mid ranges.

    91T15;()T(4) 4F S1T )$;*15 )9 T&P1

    )umber o+ sets chosenThe overall number of both sets and reps should be based on how rapidly you will

    overtrain. The more sets you perform you0ll naturally run the risk of overtraining. See

    the categories below to determine overall how much is enough and how much is toomuch.

    )umber o+ exercises per body part

    The longer the list of exercises you wish to perform for a body part the less sets you0ll be

    doing overall. So if you are doing legs and you choose to do s)uats leg press hacks)uats leg extensions and lunges you should do about % sets for the compound

    movements and ' sets for the others such as lunges and extensions so you don0t

    overtrain.

    ;uscle si

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    Training =e#el

    >eginners will re)uire less overall sets and this should be taken into consideration. If you

    are more seasoned you may be able to handle % sets of each exercise and $-% exercisesper body part.

    'omposition o+ ;uscle >Genetics

    /ore red or white fiber; Fast twitch or slow twitch; This is something you0ll only have a

    clue about by your performance with endurance and strength activities. If you areexplosive but have little endurance you0ve probably got a lot of fast twitch fiber. 5ou0ll

    need to cater workouts to these determinations.

    &utting it (ll Together

    So here@s how it goesA

    (sk yourself the )uestions associated in the sets section and determine what your goals

    are in the rep section and put together exercises that you know you want to do with sets

    and reps assigned to each exercise. >ut it doesn0t stop there. 5ou see each workout iseven more individual than this. Bot only are the above considerations of hypertrophy vs.

    strength and issues of overtraining fiber type and set and rep number important it0s also

    important to understand schedule rest how you eat and a host of other factors that

    cannot be accounted for by anyone but you. That0s why workouts are so individual - anda total creation using the science of facts.

    ,ere are some other factors to consider and ask yourself before constructing a routine:

    1hen do you train; (/ or &/

    8o you work a full day before training;

    (re you overweight;

    8o you get a full # hours sleep minimum per night;

    (re you getting your caloric needs met;

    8o you eat clean or anything you want;

    8o you have stress in your life;

    9an you now see why a workout is such a creative process; ,ow sets and reps are not the

    only consideration but certainly provide a great roadmap for results;

    Sets and reps are the undeniable parameters we cannot live without. ,owever sets and

    reps are *ust the tip of the iceberg in terms of taking science and creating somethingoriginal and uni)ue to you and your set of circumstances and criteria. &lug in the other

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    variables of your life and you0ll find that sets and reps transcend mere science and

    become= art.

    In order for your muscles to adapt you have to shock it with different types of stimuli. Bow

    there are probably a million and one ways to shock your muscles but I will discuss a few

    methods which I have used in the past and still use to some degree today.Cemember shocking principles should be applied when you have hit aplateau. If you are *ust

    beginning to lift weights then straight sets is all that your body will re)uire. Bow on to the

    goods.

    ., 9rop Sets7

    If you donPt know what adrop setis then I will explain. ( drop set is when you start with Hamount of weight and you perform as many reps as you can. 1hen you reach failure you

    strip off some of the weight and then perform another set to failure.

    (fter reaching failure you continue to strip off weight and pound out reps to the best of yourability. I have used drop sets for nearly all of my body parts and I must warn you that it hurts

    like you wouldnPt believe.First off you need to have mental toughness if you want to finish a drop set. Second it willburn and you will lose feeling in whatever muscle group youPre working. 7astly performing

    one drop set is enough to send any novice lifter crying home for help. So my advice to you is

    to try *ust one drop set to start out with and when you get comfortable enough then add in afew more sets. Qust donPt overdo a good thing. Some exercises that I have used drop sets for in

    the past include all:

    >ench presses

    S)uats

    7eg extensions

    7eg curls

    >arbell curls Triceps extensions

    8ips

    5ou can be creative in how you approach your drop set. Qust make sure to be smart about it

    and donPt forget to use a spotter.

    http://www.liftforlife.com/bodybuildingplateau.htmhttp://www.bodybuilding.com/fun/bbinfo.php?page=PlateauBustinghttp://www.liftforlife.com/Supersets.htmhttp://www.liftforlife.com/burnoutsets.htmhttp://www.liftforlife.com/bodybuildingplateau.htmhttp://www.bodybuilding.com/fun/bbinfo.php?page=PlateauBustinghttp://www.liftforlife.com/Supersets.htmhttp://www.liftforlife.com/burnoutsets.htm
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    Celated (rticle: ,ow to add %" lbs to your >ench in as little as '! days2

    /, Super Sets7

    Supersettingis probably one of the most common shocking principles used throughout thegyms I have been in. 1hen you perform a super set you perform two exercises one right after

    the other with little rest in between.

    For instance you could perform incline dumbbell flyes followed by a set of incline benchpress. Since this is also a pre-exhaust techni)ue the amount of weight you will be able to

    handle will be considerably less than if you started out fresh with the second exercise.

    /ake sure you use a spotter if you have never tried this techni)ue before. (rnold was known

    for Supersetting a lot of exercises. If you have ever seen his training program then you would

    know what IPm talking about. For instance he would superset compound chest and back

    exercises.

    5ou could do the same but once again Supersetting takes out a lot of energy from you and

    you need to start with a light volume. So if youPre inexperienced with super setting I wouldsuggest that you try one super set to see how it feels.

    3nce you get accustomed to it you can add one or two more super sets every so often. Someexercises which I would recommend Supersetting are:

    7eg extensions and 7ying leg curls

    >arbell curls and 1eighted dips

    8umbbell side laterals and >ehind neck press

    Flyes and >ench presses &ullovers and >arbell rows

    7eg extensions and S)uats

    and various others...

    3nce again be creative and stick with what works.

    Celated (rticle: 8ynamic Strength Training

    0, Giant Sets7

    ?iant sets are similar to super sets with the exception that you perform three or more

    exercises back to back to back with little rest. IPm not a big fan of giant sets because by thetime I get to my third exercise I have very little left. 3ne thing that I can recall doing in the

    past was performing flat bench press incline bench press and decline bench press back to

    back to back.

    http://www.liftforlife.com/increaseyourbench.htmhttp://www.liftforlife.com/Supersets.htmhttp://www.liftforlife.com/dynamicstrengthtraining.htmhttp://www.liftforlife.com/increaseyourbench.htmhttp://www.liftforlife.com/Supersets.htmhttp://www.liftforlife.com/dynamicstrengthtraining.htm
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    Flat! (ncline! 9ecline,

    I never knew !$K could be so heavy2 To be honest with you I donPt know of many people

    who perform giant sets. If you do then do so at your own risk. 5ouPll probably end up in the

    corner losing your lunch or whatever it is you had to eat. Qust donPt say that I didnPt warn you.

    2, Forced 5eps7

    This is most definitely my favorite shocking principle2 1hy; 1ell I have always used it

    since the days of training back at >erry 9ollege and itPs worked wonders. Forced reps areexactly what they sound like. 5ou force your muscles to work beyond their normal capacity.

    7et us use the bench press as an example. 7etPs say that you can only perform ''K lbs for N

    reps to positive failure.

    Bow if you apply forced reps you could probably pound out ''K lbs for #-!" reps. Bow that

    you have handled ''K lbs for #-!" reps you are ready to go up in weight to say '$K lbs. (t

    this point you might be able to get N-# reps using the forced reps principle. If you keep upthis progression you may be able to perform 'RK lbs for N reps using forced reps in a couple

    of months.

    Bow if you tried to bench press ''K lbs to positive failure you would undoubtedly get at least

    !" reps if not more. This will lead to phenomenal gains since the muscle is being exerted to

    the max and beyond. The only drawback to forced reps is that it re)uires a spotter for almostall of your work sets otherwise it would not be possible.

    (lso it is highly recommended that you use a spotter who knows what youPre doing and

    knows how to spot. ,eshe needs to know how much help to apply to each rep so that the

    lifter can stay in the groove. 3nce the groove is broken the lifting becomes much moredifficult.

    This techni)ue is perhaps one of the more dangerous ones since you are handling a weight

    which you normally arenPt used to and if the spotterPs attention veers even for one moment

    then you could face a weight crushing your skull. So be smart about your progression get agood spotter and be ready to fight for your life on each rep.

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    'onclusion

    These are some of the shocking principles which I have applied in the past and still use to thisvery day. They can benefit you and they can obviate your progress. Qust learn what works foryou because in essence bodybuilding is a system that is built on trial and error. If something

    works extremely well for you there is no need to change it until it stops working. If you have

    any )uestions e-mail them to me atpsomyahoo.com.>est 1ishes

    Phano Paul Som

    &hano &aul Som is anexperienced bodybuilderathlete freelance writer and

    currently a medical student.

    Batural >odybuilding at its

    Finest - 7ift for 7ife.com

    Bodybuilding or,out Techni>ue +hart

    This page was designed for you to have some different workout techni8ues at yourdisposal in order to increase e"ercise intensity. %ncreasing this intensity will make

    you stronger as well as bigger since you will keep your body guessing and growing allof the time. There are several simple ways to increase e"ercise intensity. @ne way

    is ust taking less time with the workouts. #imply taking 4 seconds in between thesets as opposed to ( minute will dramatically make the workout more intense.

    ?nother way is to time your workout and do more e"ercises in the same amount oftime you were e"ercising before. This will also increase workout intensity. The

    second main way to increase intensity is by simply doing more weight during aworkout with a given e"ercise. $ore weight means more intensity. Cow % will go to

    the more advanced training principlesG

    mailto:[email protected]://www.liftforlife.com/http://www.liftforlife.com/mailto:[email protected]://www.liftforlife.com/http://www.liftforlife.com/
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    !upersets

    #upersets are two or more e"ercises performed in a row without stopping.

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    as you can, then back down, doing fewer reps with the heavier weights and more

    reps with the lighter ones. ?nother good e"ercise to use drop sets on is the leg

    e"tension machine. % sometimes do triple drop sets on this e"ercise. % would start bydoing a set of (4 on leg e"tensions with (4 lbs. then immediately drop the weight to

    ((4 lbs. and do another set of (4 then immediately drop the weight to 34 lbs. andrep out as many as % can. You can bet that this will kick your ass. Try it if you don't

    believe me. You will be sore for at least days to the bone after doing this one.

    @egatives

    5henever you lift a weight using the contractile force of your muscles you perform

    what is defined as a =positive= movementH when you lower the weight, uncontractingthe working muscle, you perform =negative= movement. Cegative repetitions actually

    put more stress on the tendons and supportive structures than on the musclesthemselves. This is beneficial because you want tendon strength to increase along

    with muscular strength. To get the full benefit of negatives in your normal workouts,always lower the weights slowly and under control, rather than letting them drop. To

    work harder at negatives, first try cheating a weight up that would otherwise be tooheavy to lift strictly and then lower it slowly and deliberately. Your muscles can lower

    a heavy weight under control more than they would actually be able to lift in the firstplace. ?t the end of a set, when your muscles are very tired, you can have your

    workout partner give you a little assistance in lifting the weight, and then do strict

    negatives on your own. Cegatives are e"cellent to add strength to a weak benchpress. You can also use negatives for adding si7e to biceps by emphasi7ing the

    downward movement. &aise the barbell at a normal pace, then take a five count to

    lower the weight emphasi7ing the negative portion of the movement.

    'sotension3lexing

    During your one-minute rest period between sets, don't ust sit around watching yourtraining partner do a set. :ontinue to fle" and contract the muscles you are training.

    This not only keeps them pumped and ready for more action, but is in itself a verybeneficial kind of e"ercise.

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    finish off with :hins. This is trusting your instincts to help guide you through a

    workout. @ccasionally, you might abandon your normal workout and do something

    entirely differentG instead of erman olume Training for chestH for e"ampleH dofewer, very heavy sets or a lot of sets done rapidly. Your body has its own rhythms.

    %t is different from day to day, and that the more advanced you become, the moreyou need to be aware of these variations and cycles. 6et me caution you, however,

    that this awareness does not come overnightH a year or more of training is usuallyneeded before you can begin to profit from making these occasional instinctiveadustments in your program.

    /)As

    This system is elaborate because you do a series of half reps in the lower range of

    motion, a series of half reps in the upper range of motion, and then a series of fullreps. You can use any number of reps for this type of set. You can do (4-(4-(4, or

    2,2,2 or any combination as long as you do the same number for each of your halfreps and full reps. Traditionally, many bodybuilders have used seven reps -hence the

    name =+('s=G " 1. The e"tra stress generated by this kind of training comes aboutbecause you have to stop the movement right in the middle, and this forces the

    muscles to e"ert themselves in ways they are not used to. $aking the muscles dothings that they are not used to will help spur them on to new growth. This type of

    e"ercise is typically done on the biceps or you can even e"periment with this on the

    s8uat rack with a lower weight than you would normally use.