Bodybuilding Techniques


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Advanced Bodybuilding Techniques


Advanced workout techniques are used to increase the intensity of your weight training and get yourself out of a rut and into new muscle growth and strength gains.

Below you will find the best advanced techniques for building muscle mass and strength, click on each for a more detailed explanation.

1 1/4 Reps One full rep followed by one quarter rep, etc.

21s Reps First do 7 reps in the bottom half of the movement, then do 7 reps in the top half and finish off with 7 full reps.

Cheating Reps After reaching failure cheat just enough to get the weight up and then lower it slowly down.

Cluster Sets Mutipule sets of the same exercise with only 5 to 20 seconds between them.

Continuous Tension Training Keeping the muscle under tension through the full range of motion.

Drop Sets After you reach failure you reduce the weight and immediately do another set.

Double Split Training A double split routine means that you are training twice a day.

Escalating Density Training Each workout you strive to do more and more work in less and less time.

Explosive Positive Slow Negative Lowering a weight eccentrically for as long as 6 seconds followed by an explosive lift has shown in various studies to get the best results.

Fast Reps Doing the reps explosively without altering training with correct form.

Forced Reps A spotter helps you just enough to force out 2 or 3 more reps after you reach failure.

Giant Sets Four or more exercises for the same muscle group all done one after the other with no rest in between.

High Rep Training Using lighter weights but doing anywhere from 15 to 100 reps per set.

High Volume Training Doing a high amount of sets and exercises for each muscle group.

Holistic Workouts The objective is to recruit as many muscle fibers as possible in order to develop the whole muscle.

Instinctive Training The ability to get in tune with these countless messages that are coming in from your body.

IsoTension Training Simply flexing a muscle hard and holding the contraction for 8 or more seconds.

Jump Sets Training the antagonist muscle groups together and resting at least 60 seconds between sets.

Light Heavy Training One workout do heavy weights and lower reps, the next workout use lighter weights and higher reps.

Low Rep Training Using heavy enough weights that allow only 5 to 1 reps per set.

Muscle Confusion Changing up your exercises, sets, reps, etc. so your muscles never get used to what you are doing.

Muscle Priority Training The idea behind muscle priority is to train your weakest body-parts at the start of your workout.

Negative Reps Doing only the lowering part of the movement but using a heavier then normal weight.

Partial Reps Increase the weight that you would normally lift and ONLY doing partials through the strongest part of the movement.

Periodization Training Breaking your training up into cycles each with a specific goal such as mass, strength, endurance, etc.

Plyometric Training Designed to improve the rate at which neural recruitment happens..

Power Training Is all about the relationship between force and velocity.

Pre Exhaust Sets First do an isolation exericse then with no rest do a compound exercise.

Progressive Overload Lifting a slightly heavier weight or doing more reps than you did the last time you trained.

Pyramid Training Adding more weight while decreasing the reps with each set.

Rep Targeting When you reach failure you then rest until you have enough strength to complete the targeted reps that you were shooting for.

Rest Pause Reps Taking a very short break of only 10 to 20 seconds and then doing more reps.

Staggered Sets Doing extra sets for a lagging body part throughout your workout.

Stop Reps Pausing between reps, stopping at the beginning and the end of the movement.

Stutter Reps Starting the movement as normal and then lowering or lifting the weight about three inches before you reverse the movement and go back 2 or 3 inches.

Super Sets Doing two different exercises without taking any rest between them.

Super Slow Reps Very slow and controlled reps, 10 seconds up and 5 seconds down.

Time Under Tension Increasing the time that your muscles are working against resistance.

Triple Split Training It means training three times a day.

Up and Down the Rack Used when you want to squeeze out every last drop of contractibility left in the muscle.

X-Reps Partials and static holds done after you reach failure.


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