| Body Building Methods |
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Fundamental resistance workout routines that are intended to purposely add muscle mass are called bodybuilding methods. These are invented to battle against the alarming plateau, the sticking point or the proverbial wall. Other methods are used to develop speed, balance, flexibility or agility etc. as in most sports but in bodybuilding, hypertrophy or the increase of muscle mass by intensity is the sole objective.
Advanced Practices
Giant Sets
Comprising of several various exercises, a giant set aims for one particular body part done in tandem. Normal weights are used and there is not much rest after each exercise. Rest period is usually taken from two to three minutes. One sample giant set consists of an Underhand Grip, Triceps pushdowns and followed by Dumbbell Kickbacks.
Super Sets
This methods includes numerous exercises focusing on two or more body parts. One body part is exercised first and then followed by the next body part and so on. Moderate to heavy weights are used. A little amount of rest is taken between the exercises, usually from two to five minutes. A sample super set consists of Biceps and Triceps exercises, alternating Standing Curls with French Curls.
Forced Repetitions
A forced repetition is done by exercising the muscle group to failure, which means a given set of heavy weights with lesser repetitions, or moderate to light weights with higher repetitions. Full muscle contraction occurs best with a lifting partner. Forced reps require little time of rest in between providing a full contraction takes place. A sample forced rep consists of Bench Press at 90% max for 6 – 8 repetitions with a partner for assistance during full contraction.
Stalled Repetitions or Sets
A Stalled set is a process where a movement is halted anywhere between the starting and finishing position. After a given time of about 3 – 10 seconds, the movement may be finished. The halting of the movement at the end of the movement is advantageous only if resistance is present. Rest period between sets usually occurs from 30 seconds to 2 minutes. A sample stalled set consists of a Preacher curl with a halt at the midpoint for 10 seconds before finishing the entire movement.
Negatives
A negative movement is when a practitioner lifts a lowered weight to uncontract the muscles after a positive movement (lifting weight for muscle contraction). During the lifts, the timing is very slow so as to permit control with minimum time between each repetition. However, this technique is known to produce more sore muscles and the risk of injury is higher compared to positive movements.
Timed Repetitions or Sets
A precise count while doing movements is required in the Timed Reps and Sets. The Positives and Negatives are then done over a specific fixed count. The repetitions for the movements may be different but the key here is consistency for the whole time. A sample Timed Set consists of a Seated Quadriceps Extension, starting with the positives over 10 seconds followed by the negatives also over 10 seconds. Repeat.
21’s
This exercise is called as such because of doing the set in three parts (of seven), consecutively. This can be done in 10’s or 15’s but 21’s is used most often. Moderate weights are used while each part of the movement is executed immediately after one another. Average rest periods are taken between each set.
Strip Sets
The Stripping method is a process of putting down weights for a set of lighter ones to keep on going with the workout. Every time this is done, the muscles are forced take on more muscle fiber for work. This is recommended only on the last set. A sample Strip Set consists of Bench Presses with the maximum weight of 300 pounds for about 6 repetitions. Afterwards, your partner should immediately strip the weights to 250 lbs. so that the muscles have no time to recuperate. Dumbbells may also be used.
Other bodybuilding methods used are Partial Reps, Pyramiding and its other variations, Load Sets, Pre-exhaustion-Reverse Training – Pre-lift burnout and Post-exhaustion sets- Heavy-light sets - burnouts. |
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