Find out what types of intensity in bodybuilding are that can break through your muscle growth. Practical advice only. Muscle growth is not possible without a constant progression of loads. This is the first bodybuilding principle you need to follow in order to make continuous progress. When the load increases, the muscles are forced to adapt to it, which leads to their growth. Today you will be able to get acquainted with the types of load for progress in bodybuilding.
Type # 1: Increasing the working weight of the weights
This is the simplest and most commonly used exercise progression method. In addition, it is also the safest, since you simply cannot lift excessive weight. The essence of the method is simple to the point of banality - you need to increase the weight of the weights at each regular lesson. It is important to remember that the increase should be smooth within two or a maximum of five kilograms.
View # 2: Increasing the number of repetitions
This method is best used in conjunction with the previous one. You are required to increase the number of repetitions within the required range. For mass gain, this is 6–12 repetitions.
Now let's see how to properly combine the first and second methods of load progression. Let's say you're doing a 90-pound movement with 7 reps. In the next lesson, increase the number of repetitions to 8 or 9, as you can, but at least you need to do one more repetition. After one workout, add another one or two reps. When you can do 12 repetitions with a weight of 90 kilos, increase the weight by a couple of kilograms and do 7 repetitions again, gradually increasing their number.
Type # 3: Reducing rest time between sets
Already from the name it should be clear that at each new lesson it is necessary to reduce the pause between sets. To use this type of progression, you need a stopwatch. Reduce the time by five seconds or more each week.
View # 4: Increasing the number of sets
To use this method of progression, you must increase the total number of sets performed during one session in all movements, but at the same time leave the duration of the training unchanged. For example, say you do four exercises in four sets each for a total of 16 sets. You spend 45 minutes on the whole lesson. In the next training, do one movement in five sets and the result will be 17 sets, performed in the same 45 minutes.
View number 5: Increasing the number of exercises per class
It should be said right away that this technique can only be used in conjunction with reducing the time for rest. Otherwise, you will not get the expected result. For example, working on your chest muscles, you performed three movements for a total of 18 sets, taking 40 minutes to do this. In the next lesson, you will need to add one more movement to this complex, leaving the total number of sets and the duration of the training unchanged. This cannot be achieved without reducing rest time.
Type number 6: Cheating
You must remember that only experienced athletes can use cheating. The essence of the method lies in the deliberate violation of the technique of performing the movement for the sake of being able to perform additional repetitions.
View number 7: Superset
These are two movements performed one after the other without pause. For example, you perform a biceps curl and then immediately begin to extend your arms on the block.
View number 8: Trisets
Similar to a superset, but three movements are performed sequentially, not two.
Learn more about bodybuilding progression in this video:
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