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10 Ways to Take Your Training to the Next Level

So you’ve just started bodybuilding and you’re enjoying the positive changes you’re seeing in your body composition, overall health, and mindset. Of course, you started with the basics and practices, but now you’re looking for other ideas. Learning and incorporating new techniques into your training program is essential to promote muscle growth and prevent boredom. Take your training to the next level and take it to the next level with these new ideas.

Circuit Training

Tired of losing your hard-earned muscle while trying to lose weight? Get off the Stairmaster and start circuit training with weights. Clorinda Bassolino, a personal trainer at Clorinda’s One on One Fitness in Deltona, Florida says: Write down your circuit of lower body exercises (eg: squat, lunge, deadlift), chest/shoulder exercises (eg : bench press, overhead press), back exercise (row, pull-up) and one abdominal exercise (eg: crunch). , hanging leg raise). Pick a weight that you can lift 10 times and do only 5 repetitions of the exercise. Move from one exercise to another without stopping to rest. When you finish the first part, repeat. Start with 5 circles and progress to 10 circles as your form improves. For variety, add sprints, jumps, push-ups, and pull-ups. These short, easy circuits promote cardiovascular strength while helping you maintain your size.

Short Rest Between Sets

Stop looking at the latest g-strings for girls or tank tops for boys between sets and start checking your watch. Most weightlifters and powerlifters know that for the greatest gains in strength, muscles must be well rested before lifting. But to maximize muscle growth, short rest periods of 30-60 seconds are the way to go. Shorter periods of rest result in increased hormone production than longer periods of rest. This promotes muscle growth and fat loss. Use the second method of 30-60 or try a 1:1 rest-work ratio, where you rest between sets for the same amount of time it took you to do that.

Superset Agonist/Antagonist groups

Want to reduce your workout time, but still increase your volume? Then do supersets with movements that are opposite each other. For example, overhead bench presses with barbell rows, leg extensions with leg curls, and bicep curls with tricep pushdowns. Another name for this method is “push/pull.” Exercises that use opposing muscles actually give the first group of muscles time to rest while the second group is working. The training muscles that surround the joint create stability around the joint and prevent injury.

Balance Training

Do you miss jumping, skipping, jumping, and playing with balls like you did when you were a kid? Then incorporate appropriate training into your fitness program. Not only can proper training help with body awareness, it can also reveal weaknesses between your right and left side of your body. Correcting this imbalance allows you to lift weights, which can translate into bigger muscles. Try doing single-leg exercises without holding anything. Change the position of your free leg for each set so that it is in front of you, beside you, and behind you. To make this more challenging, try holding dumbbells in each hand. How about doing squats on rockerboards or foam rolls? Any uneven surface will do. Challenge your upper body by placing your hands on a stability ball and doing push-ups. For a great body challenge, try squatting or standing on a stability ball and pushing weights overhead. Don’t have a fixed ball? Well, that’s what old tire tubes are for. Forget floating on Grandmother’s river. Instead, stand on the tube while you’re doing the exercise so that you stay as low as possible.

Tempo Change / Stop

Variety is the spice of life, so mix it up a little in the gym. Forget the old school idea of ​​2 seconds for the regular and 4 seconds for the eccentric. Do the same exercises you are doing, but change the tempo. Do all the reps very fast, or slow, or fast and slow. Use a breather for moderate movements and vary the amount of breath and hold time. For example, during a slow pull-up or pull-up, try taking three breaths and holding each breath for five seconds. Or after a bench press, hold the bar on your chest for 3-5 seconds and explode your chest due to the movement of the core. Ask your training partner to adjust the rest time and let you know when to lift. Very tasty, of course!

Traveling Explosive Power

Learn what the Olympians know: increasing power, strength, and speed, explosive power moves like powerlifting and power cleans. Find a good trainer who can teach you the right way to exercise. Choose one exercise and do it at the beginning of the workout session when you are fresh. Keep the reps to 5 or less and do 3-5 sets. At first, your goal is to learn the right skills, not to see how much weight you can lift. Let your skill or trainer be your guide for adding weight to the bar. It takes time to learn the game, but the payback is well worth the investment.

Multiplying Multiplying

In the past, supramaximal weights were held during negative movements such as lowering the weight slowly or slowly such as lifting the weight while walking. Time to come out of hibernation and see what’s outside the cave. Thanks to Louie Simmons, Dave Tate, and Westside Barbell’s training methods, here’s a handy guide to getting the most out of bulking. Try hanging the chains on your bar while squatting. As you descend, the weight decreases (more chain is in contact with the ground). As you climb, the weight gets heavier (the less the chain is in relation to the ground). This can be done with many exercises such as bench presses, rows, and deadlifts. Use large or medium inch chains with hooks or straps to tie to the barbell. These can be found at most home improvement stores. Another option is to use heavy tubing for surgery/rehab or bungee cords. Attach one side to the bar and tie the other side to the floor.

Wave Functions

Are you trying to push through a heavy mountain? If you are struggling to lift a certain weight, or if you want to progress to a heavier weight, this method is for you. Let’s say you’ve been cruising around 215 for a comeback, but you can’t hit 225 yet. Do your exercises first, then do the waves as follows: 175×5, 195×5, 215×5 and rest for 3-5 minutes between each set. Rest for 3-5 minutes and do the next wave of: 185×5, 205×5, 225×5. Play any workout and get a good shake on your old records and be welcomed at the best of all time.

Two sets of weight boosters

For more information and training, choose the Double Stim option. Head strength coach at the University of Pennsylvania, Rob Wagner, M.Ed., CSCS, says that double-training puts a greater demand on the neuromuscular system, which leads to greater gains in strength, speed, and power. Do 2 sets of the exercise. Then, do part of one set for 5 reps, rest, and then do a set with a heavier weight for 1 rep. Repeat this step 2 more times. If you know how much you can lift at one time (1RM) use these percentages and reps:

Warm-up: 60% X5 reps, rest, 70% X5, rest (optional third warm-up of 75% x 3, rest)

Step 1: 80%X5 rest 90%X1 rest

Step 2: 80%X5 rest 90%X1 rest

Step 3: 80%X5 rest 90%X1

Rest time should be 3-5 minutes. Aim to lift weights as fast as possible.

Rest

Wait a minute; This is an educational article, isn’t it? So why are we talking about rest? We can’t breathe; we have a lot of muscle to build and a little time! That’s why we need to rest. “Recovery should be built into every training session and weekly activity,” says IFBB Pro Charles Kemp. Charles’ pre-Olympia routine includes a lot of recovery like sleeping and eating and recovery like basketball. “Slow recovery allows the muscles time to grow and recover from the damage that occurs during hard training,” he says. And faster recovery can prevent or reduce physical and mental fatigue. So take a deep breath and you will have the energy to integrate all these new ideas and take your training to the next level!

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