I have done one article on basic bodybuilding tips for fitness training. I would like to delve in a little deeper into some advanced bodybuilding tips and tricks in this article. Once you have mastered the basics, you definitely want to move on to some advanced techniques. The advanced techniques are designed to speed up your muscle gains and keep your workouts fresh and not boring.
1. Try to change your bodybuilding workouts daily so they don't become boring. With a more basic program you try to involve every muscle group to some degree each day and mainly concentrating on the larger muscle groups. This works OK but you end up doing the same workout routine over and over every day. That is boring. A more advanced technique is to concentrate on one muscle group per day and do multiple sessions. For example: on Monday you might work the legs for your whole session with different exercises. On Tuesday you might work you biceps and triceps with different exercises during the session. On Wednesday you might work on your chest and back with different exercises per session, and so on. It is a good idea to keep each different exercise during that session to 10-14 reps each. that way you don't become exhausted.
2. There is another advanced bodybuilding technique called pyramid training. This is a great way to exercise the large muscle groups specifically, but can be used for all muscle groups. A pyramid has a large base and as it goes up it tapers to a peak. This is how pyramid training works. You start your reps in a particular exercise with, let's say, 15-20 reps with a lighter amount of weight. With the lighter weight you can do a rapid set which gets you warmed up and the blood flowing good. Then you do a second set with more weight and less reps. Then a third set with even more weight and less reps again. By your 5th set, you are down to 3 reps with a lot of weight. remember, as you go along in the set, be careful how much weight you add each time. Your muscles are tired and you don't want to injure yourself. you will figure it out after a few times of doing pyramid training.
3. Another advanced technique is to shock your muscles during your workout which will get more gain out of them. One way to do this is called a super set. Super sets are just simply back to back sets of an exercise with no rest in between. You can do 2 different exercises for your 2 sets or the same one, your choice.
4. Another way to shock your muscles is called negative reps. Shocked muscles will build faster than normal muscles. It is normal to do your lifts with the same smooth motion when lifting up or putting down. With negative reps, you start off your set smoothly in both directions and as you get deeper into the set, you slow it down. Go slower and slower on your lifts in both directions. As you get near the end of your set, try to stop totally in the middle of a lift. It will burn, trust me, but the gains from this will be awesome in the long run.
5. Another advanced technique is called a partial rep. A partial rep is easy to describe. You try to exercise the groups of muscles in your sessions to muscle failure at the end of the session. Once you reach muscle failure, try to do one more rep. Even if you can only move it a few inches, do it. This will also shock your muscles.
The gains from these advanced techniques and muscle shocking will have you making rapid gains in all your muscle groups. Stick with it and until next time, good luck.
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