How to take over strength
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| Bodybuilders |
Bodybuilders can not be as powerlifters (who are making a series of rep and three reps) train, but it would be wrong to think they are not strong. The high-level bodybuilders do have the strength even if it usually occurs in the ranges from June to August reps and 8 to 12 reps. Is it worth adding a strong muscle is a large muscle and training with heavy weights helps strengthen the tendon insertions and the skeleton?
Embed heavy loads
You will not find many athletes who reach a high level of muscularity by doing long runs, although some incorporate this type of training to enhance the definition of physical after reaching their volume targets. Heavy work requires a mental attitude and a different approach. Let's see it in detail.
To forge a thick musculature, dense and hard, expect "heavy sessions" in your workout. Once or twice a week, pick a muscle group and work it thoroughly with strength exercises. Why not take heavy loads all the time? First, this is not the best way to grow muscles and it is also inefficient to keep your body fat low. You've probably heard of bodybuilders who say always take heavy, but sooner or later, an injury puts the key and stop their workout. It is better to work heavy, not all year, but during some cycles during which we will prepare the body for this purpose. Some athletes have even tested various training cycles and found that the planning results in the long term, higher than those obtained by going to the limit of his strength in each session results.
Thus, competitors in bodybuilding heavy generally work during the off season and gradually lighten during pre-competition, while increasing the workload and shortening rest periods to eliminate fat and appear skinned. In addition to this distribution cycle and pattern from January to February weekly sessions of heavy work, another way is to take heavy loads for the first years of your session, then finish with high reps. Practiced by a number of practitioners of bodybuilding, this type of training allows you to include short and long runs in the same session, which has the effect of stimulating both fast twitch and slow-twitch ones .
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| Bodybuilders |
Tips for working heavy
To train heavy and must meet certain training principles that will help you increase your loads and muscle volume.
Warm up
The heating causes the muscles to contract more forcefully and reduces the risk of injury (sprain or breakdown). Do not underestimate the importance of cardio warm generalized 5 to 10 minutes, followed by some stretching and very light series (do not go to the muscle exhaustion). Then continue with the pyramid technique.
Choose compound exercises
These exercises should be polyarticular type, such as the bench press, the deadlift, the squat or leg press. You will not get the same benefit with single-joint exercises such as leg extensions or pek deck.
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| Bodybuilders |
Master the moves
Make sure you are comfortable with performing exercises and your technique is well developed. Heavy training is not for beginners.
Do not work to maximum
In months to be a seasoned practitioner, take loads that will allow you to perform about five good reps of your heavy sets.
Rest longer
Recovery is longer between heavy sets (powerlifters take up to five minutes of rest). Give Yourself a minute to catch your breath; you will see that this extra time will allow you to lift a little more.
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| Bodybuilders |
Do not be greedy
Do not expect to add to intensification techniques Bodybuilders (forced reps, drop sets work or negative) at the end of each heavy series also hoping to recover to go to the next one. Just do one or two forced reps. Then replace the load in place.
Do not neglect recovery factors
When you train hard, rest and recovery are paramount. Remember that if the training stimulates muscle development, hypertrophy itself and adaptation occur during the recovery period that follows the effort.
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