Body building techniques are a good way to intensify your workout. They increase the effectiveness of the training what helps us to achieve better results. But such methods also bear the risk of injuries, premature wear, high blood pressure, and press breathing. For that reason only experienced athletes of good health and strong motivation should make use of these principles. For beginners and health-oriented sportsmen and -women it is neither necessary, nor recommended to exercise with body building techniques.
Body building techniques to intensify single repetitions
We can distinguish between two different kinds of body building techniques. The following methods can be applied to intensify single repetitions:
Stutter repetitions divide one repetition into small motion sequences. In each sequence we move the weight a few centimetres up and down to complete an entire stutter repetition.
Performing peak contraction we isometrically tense our muscles maximally at the endpoint of the motion. This point already represents the area of highest muscle contraction and we further intensify the tension with a purposely performed peak contraction.
Partial movements focus on the area of high muscle contraction. We don’t perform a repetition over the entire amplitude but practise partial movements in the area of high muscle contraction. In this way the tension for the muscle will stay high throughout the entire set.
End contractions increase the partial movements to the area of highest muscle contraction. In exercises with flexing and pulling motions we can remain at the endpoint of the movement. Instead of peak contraction we now perform small up and down impulses. This represents an extremely effective training method.
When our muscles are exhausted to the point that we are not able to perform a complete repetition anymore we could cheat. Here, we overcome the hardest point our muscle can’t work anymore with a certain momentum or the help of a partner. This allows us to go a few more repetitions.
If we don’t want to cheat we could perform burns. Here, we exercise in the shortened area our muscles are still able to work in. This will cause a burning in our muscles.
Body building techniques to intensify the set
The second kind of body building techniques intensify the set. Here, we can choose from a few methods as follows:
Working out until the very last possible repetition when the trained muscle is completely exhausted is very intense. It requires the mobilisation of all energies and a lot of motivation.
When we are not able to perform any more repetitions with the chosen training weight we can add forced repetitions. Here, we lower the weight or resistance by ourself, with the help of a partner, or by using smaller weights to allow us to perform a few more repetitions.
In a Rest-Pause-Training we work out several short intervals. We choose a training weight that we are able to overcome way less than the regular 8 repetitions (maybe 5 repetitions). After a short pause of a maximum of 15 seconds we perform the next set in which we are able to do even less (maybe 3 repetitions). The next time we make 2, and so on until we are barely able to work out one single repetition anymore. This method allows us to perform 10 to 15 very intense repetitions with high weight.
Body building techniques represent an extremely effective way to intensify our training but bear the risk of injuries, premature wear, high blood pressure, and press breathing. If we apply such methods we should not use them throughout the entire workout in every single repetition and set but occasionally. Just experienced athletes of good health should make use of body building techniques. Such principles are not recommended for beginners, children, older people, people with complaints, health-oriented sportsmen and -women, etc. Learn more about training intensity.
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