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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