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ANTI-AGING BODYBUILDING

WORKOUT PROGRESSIONS

 

 

Progressions

Progression is just a term to indicate that something "extra" is added into the exercise to add further challenge. Progressions can also be used to add variety to exercise routines and the change the emphasis on the muscle group used.

 

Typical progressions include:

 

Supersets

A superset consists of two exercises that work different muscle groups, performed back to back, typically with no rest or a very small period of rest in between.

They work at reaching that Max Effort Point sooner, hence shortening your Intensity Interval workout.

Typical examples include:

  • Bench Press and Seated Row
  • Lat Pull and Military Press
  • Ham Curl and Quad Extension
  • Biceps Curl and Triceps Extension
  • Pectoral Butterfly and Rear Deltoid

High Tension Techniques

When performing any exercise, incorporate as many muscles as possible into the movement. The three high tension areas are: fists, core muscles and but muscles. By tightening these muscles during any exercise the body functions as one complete unit.

 

Pyramiding

Pyramiding is a weight training progression using a series of low rep, high weight sets aimed at increasing mass. It involves changing the reps/sets routine to one optimized for gaining size. Each set in a pyramid uses more weight at fewer reps.

See more detail of Pyramiding in Weight Training

 

Stripping

Stripping is increasing intensity by progressively removing weight at the end of a routine. It involves working beyond failure.

In your final set of an exercise, once you have reached failure, stop momentarily, reduce your workload a little (often by "stripping" plates from a bar) then immediately start again, to failure.

Repeat this until the amount of weight being lifted is negligible for you. This will result in a very significant "pump" because it recruits every possible muscle fiber. But remember - maintain good form.

See more detail of Stripping in Weight Training

 

Compound Exercises

Full-body "compound" exercises are a type of strength training. 2 or 3 compound exercises each day can get life-changing results in minutes.

Compound exercises are functional, multi-joint, multi-muscle movements that mimic the actions and movements we perform on an everyday basis.

For more detail on Compound Exercises

 

More on Bodybuilding

Fat Burning Workout

High Intensity Interval Training

Core Strength Training

Weight Training

Progressions & Workout Intensity

Muscle Nutrition


 

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