Bodybuilding and fitness blog

№ 14. Train your press with a lot of repetitions.

Upside down! Press is really dominated by “slow” fibers that require work on attrition. However, there are enough “fast” fibers, suggesting a heavy weight training. So, regimes with a lot and with few repetitions must be intelligently combined.
Practice. About once every 2-3 weeks do one exercise to the press in the strength-style (2-3 sets of 6-10 repetitions).
Attention! The press training should be preceded by at least one month of preparatory pumping of hips and lower back. At the same time do exercises for the press, but only with the body weight and with no additional load.

№ 15. The “pyramid” is the best to raise your mass when you raise the operating weight from set to set.

Upside down! The studies have found little difference in the effectiveness of the direct and inverse pyramid. Moreover, many competing bodybuilders believe that reverse pyramid is more convenient, because the biggest weight is lifted with fresh strength. But in the direct “pyramid” the heaviest is the last set.
Practice. Alternate between direct and reverse pyramid from week to week. If you’ve never done the reverse pyramid, not less than a month you will have to perform step-sets to increase the so-called functional strength. Moreover, each set requires “recession”.

Attention! Before the reverse pyramid there is required a long and thorough workout, as the first set will be the most important. As a workout you can do several sets of the “main” exercise, but with low weight and even without it.

Practice. Your normal working weight is to be increased by 5-10%. By a powerful jerk throw the weight at the upper point of the amplitude, and lower it emphatically slow and controlled. And so, applying the cheating, you most quickly build your muscle without steroids.
Attention! Never cheat in isolation exercises!

№ 3. Do the basic exercises first of all and then the isolation.

Upside down! As was firmly established by the science, performance of the isolating exercises after the basic ones leads to the increased strength of the working muscles. But the mass is worked by the opposite option when the isolation exercises are done first of all. Such method is called “the principle of prior exhaustion.” Practice. Alternate between both versions. If today you started with the bench press, and then moved to crossovers, then the next training session starts with crossovers.
Attention! If isolation exercises were done at the beginning of the complex, the working muscle will lose some strength. Therefore, in the next basic movements it is necessary to reduce the working weight.

№ 4.Pumf the mass with free weights. Use simulators to detail the muscles.

Upside down! In reality simulators pump the mass not worse. The main problem is in their design. Very few simulators are able to offer a load comparable to free weights. The best is the “Hammer”. In this simulator as balance weights are used weight plates. Since the simulator frees from work a substantial part of the support muscles that help to keep the balance, the load on the working muscle increases significantly and becomes more sighting.
Practice. Just one week a month pump all the muscles and muscle groups only on the simulator.
Attention! Simulators cannot be abused! Because they “turn off” from work the muscles-assistants, it is possible the destruction of the natural links between the muscles. This leads to deterioration of the muscle coordination, making the movements awkward and constrained.

№ 5. Never do “ballistic” stretching.

Upside down! The bodybuilders are recommended the so-called “static” stretching when you stretch the muscle by maximal abduction of the limbs and hold the extreme position for 5-10 seconds. However, if you are awaited by powerful strength movements like squats, bench press and various rods for the back, such stretching will not bring much use and even create prerequisites for the injury.
“Ballistic” is called the muscle stretching by jerk sweeping movements. Such stretching, copies the future dynamics of the exercise when the weight lifting begins with a forceful jerk and therefore is more useful.
Practice. If earlier before the sit-ups you fell into the lowest squat and died away, now fell into the squat quickly and springy, and quickly stand up. Within 10-15 seconds every now and then squat, trying to “deepen” the squat due to the inertia of the fast movement.
Attention! “Ballistic” stretching is dangerous for the untrained muscles. The jerks will lead to micro-strains in the ligamentous tissue and then to inflammation. But this is never to happen if you give yourself a six weeks course of static stretching. It will strengthen the ligaments, and avoid the micro-strains.