Bodybuilding techniques were developed to compete against the plateau, the sticking point and/or the proverbial wall. Bodybuilding techniques are basic resistance training regimens designed to specifically increase muscle mass.
Bodybuilding techniques were developed to compete against the plateau, the sticking point and/or the proverbial wall. Bodybuilding techniques are basic resistance training regimens designed to specifically increase muscle mass (hypertrophy) as compared to techniques utilized to increase sport specific requisites (speed, balance, coordination, agility, reactivity, flexibility, strength, etc).

Techniques described here involve hypertrophy of the muscle complex (i.e. muscle, tendon, ligament, joints, and bones). As you focus on long-term goals, you must prepare the supportive structures to adapt and change as our muscles are continually growing.

Currently, a prevalent theory in gyms today is that of progressive overload. This theory has its basis is the belief that you need to lift more to get bigger, or progressively overload the muscles to cause them to grow. This type of training is very hard to perform for long period of time. If this can be done during your entire bodybuilding career, you would see 400 lbs. guys in the gym bench-pressing 1500 lbs! Progressive overload training can be done for different periods of time but is not the only way to train.

Changing Your Routine's

You need to change your routine very often (about every 6 weeks) this include no only the type of exercises but also the type of technique. Continually changing the stress placed on the muscle groups prevents adaptation and forces the body to respond. Utilizing a variety of techniques not only breaks monotony in the gym but allows for periods of growth by alternating tissue breakdown (with overloading, heavy exercises, large resistance) and tissue repair (with rest, lighter activities, and various methods).

There are many different terms used to describe the same activity. This is not an all-inclusive list. There are obviously a number of other techniques and routines not mentioned in this article, including ones utilized by others individuals. Please email me with your ideas, I am always looking to learn new techniques or new ways to train. Ideally, you will take the ones mentioned and modify them to meet your needs and shock the heck out of your muscles.

Resistance level and Rest are only suggestions! Changing or individualizing the techniques allows you to create your own technique and therefore add diversity to your workouts and astonish the muscles!

Giant Sets

A giant set usually consists of a number of different exercises for one particular body part. Set one is preformed on one exercise followed by set one on the next exercise and so on. Weight is usually moderate and there is little to no rest between each exercise. After one set, rest about two to three minutes. Example: Close-Grip Bench Press, followed by Triceps Pushdowns, then Dumbbell Kickbacks. The total, composing one giant set.

Super Sets

A super set consists of a number of different exercises for two or more body parts one after the other. Body part number one is exercised, and then body part number two, etc. Weight is moderate to heavy with minimal rest between exercises. Rest between super sets is anywhere from two - five minutes. Example: Biceps and Triceps - Alternating Standing Curls with Triceps French Curls.

Forced Reps

Forced reps are a process that involves working the muscle group to failure. Forced reps take place with in a given set and can consist of maximal weight to failure (less reps) or light to moderate weight (high reps). Utilization of a lifting partner is essential to allow full contraction of the muscle to occur. Minimal time is needed between forced reps (as long as full muscle contraction occurs) and time between sets utilizing forced reps is longer to allow greater recovery.

Example: Bench Press at 90% of max for 6 - 8 reps (employing a partner to help you through the full phase of contraction).

Eccentric Contractions (Negatives)

Eccentric contractions are defined as muscle contractions in which the muscle lengthens as opposed to shortening (concentric contractions). This can be approached purposefully, with the aid of a partner, utilizing maximal weight (30-40% more than ones maximal lift) or be done with any regular exercise regimen where the lifter concentrates on the 'down' phase of the lift as well as the 'up' phase.

Timing during the lift is very slow, allowing for control, and minimum amount of time is needed between reps. Time between sets is usually greater, as one needs it for recovery.

Example: Bench Press with weight exceeding your maximal press, slowly lower the bar to your chest and with the help of a partner return the bar to the starting position. Repeat. Word of caution: Eccentric contractions are known to cause more muscle soreness than concentric contractions, and the risk of injury is much greater due to the large amount of weight utilized!

Twenty - Ones

Twenty-ones is a descriptive term based on the number of reps done in a given set. The unique aspect of this method is that the set is actually broken up into three different sets done consecutively, within the same movement. The three different aspects of the set involve partial range of motions within a full range of motion (see example). Each aspect or portion of the full range of motion is done for a total of seven, followed by the next portion of the full movement for seven, and then finally by the last portion of the full movement, again for seven. (7 + 7 + 7 = 21!).

The exercise is done using moderate weight. Each portion of the movement is done immediately after one another, with average rest between sets.

Example: Standing Biceps Curls - do seven partial reps from the start point to midway, followed by seven partial reps midway to the end of the movement, then do seven full range of motion standing curls to end it.

Timed Sets / Reps

Timed sets and reps involve doing the movement through a specific fixed time or count. Both the concentric (positive or up) and the eccentric (negative or down) phase of the movement are done over a specified time or count. The positive and negative movement times can be the same or different, as long as they are consistent through out the entire set. Time between reps is minimal (one following the other), and rest between sets is moderate (2- 3 minutes). Weight is usually moderate to light, as the set is difficult.

Example: Seated Quadriceps Extensions - Do the concentric or up movement over a 10 second count followed by the negative or down movement over a ten second count. Repeat.

Partial Reps

Partial reps or restricted range of motion (ROM) sets is similar to Twenty-ones except that the entire set is purposefully done through a partial range of motion. Focus can be either on the concentric or eccentric portion of the partial movement. This can be done anywhere within the normal full range of motion such as at the beginning, the middle, or the end. Weight is usually moderate to heavy and timing between sets is anywhere from 1 to two minutes.

Example: Lying Hamstring Curls - a set of 12 reps is done at the top of the normal range of motion, starting from the hamstrings being fully contracted and ending approximately midway through the normal range of motion and repeating. This is a good technique apply to Bench Press, is my favorite one.

Pre - Exhaustion

Pre-exhaustion is a method in which a muscle group is isolated, using an isolating movement prior to doing a compound movement (more than one muscle being utilized, or more than one joint involved in an exercise). This method fatigues the muscle being refurbished before it is subjected to "the real" workout. Weight is light to moderate and reps are usually in the higher range. Pre-exhaustion uses an isolation exercise (flyes) to fatigue the chest to failure, then use the relatively fresh shoulders and arms to force even more stress on the chest during the Bench Press.

Example: For your chest - Doing Dumbbell Flyes (isolating movement), three sets of 12-15 reps, before doing Bench Press (compound movement).