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Show skeptic professional bodybuilding, and he believes in the existence of aliens. Indeed, according to the laws of human genetics, such people do not exist. But as they say, the rules on that and are there to be broken. And when the great success achieved are people like you, and confidence in their own abilities is growing before our eyes. Do not listen to those who write off pro sports achievements in the popular excuse:
“They were lucky with genetics!” Of course, if not destined from birth to be seven feet tall and weighing 150 kg, the situation has not changed and the most hard-nosed “bullies.” BUT: look slim, fit, catches the eye of the opposite sex – can do that to anyone! And then the lazy excuses nothing but regret not to cause. The principal difference between the pros and amateurs is that for the first bodybuilding – it’s a profession, and the second simply must not waste time on trifles, and borrow from their more experienced colleagues branded training ‘stuff. ”
So what is the secret of the “bullies” professionals? Have a rigid principle of limit loads or principle mental attitude, like mental concentration and muscle contractions lasting? Maybe the secret is kept in supersets, use the “pyramid” or giant series? We can not exclude the main paradox of bodybuilding – Instinctive training, breaking all the canons of athleticism 70. Perhaps the answer is not the point and in the theory of peak concentration, which so diligently practiced by elite bodybuilders? Or in forced reps – a favorite method of guys with obvious signs of masochism? The internet and other technical categories of brothers Uayderov. Senior – Joe – dubbed own bodybuilding basics “training principles.” Champions prefer to call it the commandments.
Shawn Ray: Step Sets
For more than thirteen years, I am in the top five bodybuilders planet. Therefore, I can safely say that my success in the sport is directly related to the use of the active step sets and a Testosterone booster. This technique stimulates the whole body: the muscles, nervous system, and the main thing – the brain. Consequently, I get great motivation for growth and further stress. Applying step sets, I kind of throw off the pain threshold beyond consciousness and “pumped” muscle to cod. Assume working leg extensions: The last set performs 10 repetitions with a weight of 120 kg, then quickly loses weight up to 90 kg and am trying to overcome another 10 repetitions. Again reduces the weight – this time to 70 kg and immediately coughs up the last 10 painful movements. Thus, it appears one already set for 30 reps! The main advantage of the technique is that it can be used for any group of muscles and in any desired exercise. Personally, I like to use this principle in the bench barbell press, the curl, and of course, squats. It is in these three exercises is most clearly feel cherished burning muscle fibers swell right before your eyes.
In the pole, I usually insure both sides. If necessary, I give the sign of his comrades, and they removed a couple of pancakes, so I’m doing another 10 reps. In other words, saving technique, I did not give myself a chance “chitingovat.” Exercise with dumbbells also ideal ground for dropping. In fact, during one exercise I walk along with the racks of free weights, seeking murderous “Pumping” muscles.
Regardless of the motor of receiving training at the core is always the rule: “Squeeze the maximum repetitions for a minimum of time.” That is why, on the eve of the “Olympia,” I say to myself, “Time to play with scales, baby!”
TOM PRINCE: forced reps
Muscles will not grow unless you teach them how to grow out of the “pants” that feature tailored Mother Nature. Make it easy: I for one last set of each exercise is going, as they say, “to failure” for five or six or seven repetitions, then with a partner is further squeezed a couple more. Applying these “feints” I dive into another dimension supernagruzok, not for ordinary mortals. It is extremely important to learn how to move in this dimension, because as soon as there is an adrenaline rush. Explain simply: there is no difference between science grow muscles and cycling. Remember how my father helped you to make a few meters from your favorite “friend.” It secures you artificially stabilizing the body until you develop coordination. In bodybuilding muscles also need to “familiarize” with overload and corresponding balance, which hitherto perceived inadequate. Forced repetition – means, clearly demonstrating that the hidden talent in you is almost limitless.
“Fast and Furious” is acceptable everywhere, except, perhaps, the press, and trapezoids. He was particularly effective in the post. Multisustavnye training techniques with the use of free weights, like bench presses and squats require higher stabilization of the body. If the first attempt is not “chitingovat” when forced reps look awkward, later they will give higher efficiency in the recruitment of the “masses.”
Sometimes you have to “sin” and forcing in simulators. In such cases, limited motor skills of a dense motion attack only certain muscle area. I’m not saying that the machines “bleeding” through the “Fast and Furious” is not effective, but focuses on the fact that it is sensible to use it to “point” strikes.
GREG Titus: The principle of filling.
For a long time, I practiced according to primitive philosophy – weight for weight. But visible changes in my physiology began to occur only when I switched to the principal uayderovsky filling. Do not think for bragging, it was a great change in my philosophy. I have learned the secret of how to “score” the muscle so that a final set, she could not make any recovery.
Blood – it is the food of muscles, so, once again I repeat seditious thought: filling the muscle with blood is the primary indicator of the quality of training. The more swollen muscles tighter than they are, the more blood flow. It is important to understand that the accompanying fatigue process is determined not “dying” muscles, and it’s “Pumping” up to the point after which the pain becomes intolerable.
The technique is just as important. The maximum level is reached krovonasyscheniya only work with high reps and lighter weights than usual. But this does not mean that you should avoid heavy approaches to “maximum”. Power sets are superbly strengthened tendons and generate the power, we need daily. However, our principle synonymous with “heavy” is forbidden on the vine! The number of reps increased to nine. What’s more: this
“Pumping” requires at least four ruthless approaches.
The principal can tailor content for any exercise, but I found that the greatest impact on the simulators. An artificial balance frees additional revelation flux incidents directly to the stage. My advice is to experiment in order to find out what exercises you have achieved the best results. Personally, every time I change my mind, making the plan more and more exercise, and while it works!
JEAN-PIERRE Fuchs Instinctive Training
Looking at me, you would think that my size – a consequence of countless extremely heavy sets. Although I am considered one of the best bodybuilders, size and strength came to me so far, and thanks to the mastery of the principle of instinctive training. Mentally analyzing the effects of the tested strategies of training and diet, I use trial and error found its “sweet spot.”
Instinctive training in my concept – is a function of thought. I’m thinking of “weight required to kostedrobitelnogo pressure of a muscle area, up to the number of repetitions and sets. Intuition is an invisible link between the head and the muscles. But do not go to extremes: coming up with fatigue after a good workout – it’s not the same thing that visits the gym in reality. Your muscles and brain have to play as a team.
My personal intuitive training begins with the rise of the sun. For example, today I dedicate “pumping” of hands, getting out of bed, the first thing – about the upcoming training. On the way to the gym, step by step, I think about every exercise in his arms, before reproaching himself for that I screwed up in the latest approaches. By the time the workout begins, the blood, the word train, itself fills precisely those parts of the body on which you are working. But on these pluses, instinctive training does not end there. Due to mental planning, “Pumping” allows focusing solely on muscle contraction, instead of having to think about the technical side. I also do not have to pay attention to two and then moving back and forth during the warm-up elbow approaches. Think about whether or not to spend money on a well-publicized “magic pill” if you can just pomozgovat?
Chris Cormier: The principle of priority
Fully agree with Fuchs, instinctive training – it’s something! But the question arises: what is the focus for greater effect? And here comes into play a new basic principle – the principle of priority.
My feet – the perfect illustration. There was a time when the bottom of my body is much slower than the top. I started at breakneck speed to “kill”
lagging areas: training routine changed, began to focus on his feet while in the “prime time” – at the end of the four-day split, since the morning after the daily rest. I was merciless. After the “lap” in the form of extension, do the “pyramid” of sit-ups in five sets: 15 reps in the first and 10 – in the latter, strictly followed the movements and motor skills, sometimes meditating, like a schoolboy before launches of charge. Sometimes, I could not stop and spend the same intensity following package: four desyatisetovyh presses down, four sets hack squats, lunges, three approaches, and the same extension.
In truth, the principle of priority worked too well: the growth of the feet was so fast that I was afraid of it as if hypertrophy did not change direction. I had to urgently review the priorities and the principal again showed himself great. Believe me, now for me there is no problem with how to maintain physical balance – it’s a matter of priority. However, it should make the slightest mistake and wait for “fallout” from the exterior of individual muscle groups, though … someone even like it.
Kevin Levrone: The principle of progressive overload.
I’ve always loved extremely hard training. Believe me, if any of my opponents dare to repeat anything like this, it would have fed the chicken broth to the end. We must be crazy to be so “kills” seven days a week, but if you do not like it, I advise you to change the gym and the “Club of the four horses.”
The overload principle is living abroad to overcome the usual weights. I mean 6.4 murderous repetitions for each exercise. In this case, you probably would not want to tear or pull a muscle tendon. Therefore, to avoid the tragedy of the Council as the prevention principle of “pyramid.” So, I make a warm-up approach in the 30 repetitions, the first working set in 15, and when they get to a last – fourth – comes the “explosion.” At this point I’m like in nirvana: the body automatically performs many reps, how can the muscles are filled to the brim with blood, creating a “cozy”, if that word is appropriate here, the situation for hyper-growth.
Do not believe those who say that the real “meat” may be extended classical approaches of 8-10 reps. The true essence of the “mass” is to stimulate the maximum percentage of deep-muscle fibers in the shortest time. In this case, as if the muscles get into a prolonged unresponsive phase, it simply ceases to feel anything. The only thing that worries me in those moments – I quickly get rid of the bar and try to survive.